Feeling overwhelmed, frazzled and overstressed? Constantly tired but can't seem to properly relax or unwind? Welcome to modern life, dearie! We're all struggling to find balance in this hectic world. But, there's an easy path to more chill. A way to calm your brain, focus your mind, and feel more at peace every day. Sounds too good to be true, right? Well, it's not. 'Cause that's precisely what this little guide Do Breathe promises. The secret lies in simply getting back to basics—we're talking breathing, sleeping, eating and thinking in healthier ways. Impossible? Nope! These fundamentals hold the key. By adjusting some everyday habits and mindsets, positive change and newfound zen can follow.
So if you're keen to relax and de-stress your way to better living, read on, people!
Breathe Like A Baby!
Thanks to modern life, most of us deal with way more stress than we were built to handle. And by stress, we don't just mean the major crises like getting fired or getting divorced. Even small stuff like traffic jams, messy houses, or a negative comment on social media can set off our stress alarms. Now, as Williams explains, there is a simple way to start dialing down the stress and anxiety. A way that costs nothing, takes very little time, but could make a huge difference in how you feel every single day. We're talking about your breath!Yes, breathing sounds way too basic. But that's what's so awesome about this book! That breath of yours is kind of a big deal. When we're stressed out, we tend to take quick, shallow breaths, barely expanding our lungs. This sends signals to our nervous system that something dangerous is happening, keeping us trapped in the anxiety cycle. But, our breathing doesn't just speed up and slow down depending on whether we're freaking out or chilling out. It works the other way, too! Our breath can actually help CHANGE our state of mind. Wild, huh? Like, we can actually trick our own self to think everything is hunky-dory. When we consciously breathe slowly and deeply, filling our lungs completely, it triggers the "relaxation response." How and why? See, the nose is the ideal breathing organ since the hairs filter incoming air, while a long exhalation through the nostrils activates the parasympathetic nervous system which puts the body in "rest and digest" mode rather than the "fight or flight" mode. This dials down the production of stress hormones like cortisol and adrenaline. Our heart rate and blood pressure decrease. Our prefrontal cortex (the part of the brain that handles rational thinking) gets more oxygen. And we start to feel more centered, peaceful and in control. Here's the best part: this calming effect starts happening in just 1-2 minutes of focused deep breathing! Now, here's the sitch: None of us are breathing right! But don't sweat it - we can fix this! First step is getting acquainted with your breathing patterns. Start paying attention to your inhales and exhales throughout the day. Notice how they change when you're relaxed vs tense. Noticing it will be a great help for when you need to recognize anxious breathing and self-soothe. How do you self-soothe? Just remind...
Get Organized and Kiss Stress Goodbye
With stress, the problem probably isn't always your job, your family or even the sorry state of the world. The issue may lie closer to home. And by home, we mean your mind! We tend to cram so much info into our poor brains and overload ourselves trying to juggle a million tasks, no wonder we're breathless and burnt out! When overloaded, we suffer "cognitive strain"- racing thoughts, fuzzy focus, tense muscles. So! Want to fix this mess and say bye-bye to stress? The secret lies in finally learning the sacred art of getting organized. No, not alphabetizing your spice drawer; this is about creating systems that help declutter both your physical space AND your mental space. Give your mind a break so you can breathe easy! How? Well, first of all know that more ideas and tools don't automatically make you efficient. We're drowning in organize-your-life systems - bullet journals, calendars, to-do lists, and whatnot! That's not helping. If you truly wanna get stuff done without losing your marbles, you need to simplify and focus your efforts. Limit the amount of stuff funneling into your world. One app or journal is enough to help you keep track of all that needs to be done without forgetting anything, or causing more stress. In fact, funnel all communication and content through singular channels: one email inbox rather than several, paperless accounts and statements rather than doubles. Notifications beyond the essential should be muted. By limiting input, you create more space for action. And maybe consider old school paper filing. Are we living that paperless dream? Look around at the piles of random papers and receipts. Of course not! So, a paper filing system will smoothen things! Once your inputs are clean, it's time to arrange. When going through both physical and digital information, the goal is to sort everything into just three categories: trash, file, or turn into a next action. Any paper documents or emails that are no longer needed and provide no value can simply be discarded or deleted. Items that have ongoing reference value should be systematically filed away according to a streamlined system. Finally, relevant items requiring some actual follow-up task should be transformed into next actions - for example, an email from a client requesting a proposal would be turned into an action like "Draft proposal for Client." Capture all such action items clearly on your...
Embrace Discomfort To Unlock Potential
You wanna live your dreams, right? Like, really go after the life you've always imagined - following your passion, taking risks, not letting fear hold you back. But let's be real: that's easier said than done. Most of us get stuck on the sidelines, watching others take those leaps while we play it safe.
But why? What's holding us back? More often than not, it comes down to one four-letter word: fear. We're afraid of falling flat on our faces. Afraid of not being good enough. Afraid of the unknown. The thing is, the people out there chasing their bold dreams, they feel the fear too. They've just gotten better at staring it down. So how do we build our courage muscles? First things first - it starts in your mindset. According to psychologist Carol Dweck, we tend to have either a fixed mindset or a growth mindset. With a fixed mindset, you avoid challenges and get discouraged by setbacks because you assume your abilities are set in stone. But with a growth mindset, you see failure as a chance to grow. You don't freak out about mistakes - you learn from them.
Now, here's the exciting part: you can actually switch your mindset if you want to. We all have both mentalities within us, it's just a matter of choosing which one to feed. So how do you nurture your inner growth mindset and thus conquer fear? For starters, ease up on the expectations for yourself. Have you always wanted to write a novel someday? Instead of putting pressure on yourself to crank out a manuscript in six months, just commit to sitting down and writing for a while. Remove the stress of immediate results. Stay present with the process, and don't get ahead of yourself thinking about some imagined outcome. This keeps fear from hijacking your brain with worst case scenarios. As Eleanor Roosevelt said: "Do one thing every day that scares you." Face what you've been avoiding, and we guarantee - you'll be pleasantly surprised by what happens when you stay focused on growth over fear.
Conquered your fear? Next, let's see the pure bliss of living in the moment and what it can do for you.
Mindfulness Is Key To A Stress-free Life
Life can often feel like a blur. The past fades into a haze of could've, would've, should've. The future looms with its what-ifs and anxieties. Meanwhile, the present, this moment right now, slips through our fingers. Relatable?
Many of us spend our time lost in reminiscing or worrying rather than fully experiencing the gift of now. But what if you could change this? What if you could relish each moment as it comes, without judgment or regret? You totally can! With a simple but powerful technique called mindfulness.
Mindfulness is the practice of focusing your attention on the present moment. Not the past. Not the future. Just the here and now. By training your mind to be fully present, you can find calm and joy in every little experience. The key is to observe without judging. Notice sensations, thoughts, feelings as they come. But don't cling to them. Don't push them away either. And don't spiral into judgment - just acknowledge the reality. Reflect mindfully on whatever's going on without freaking out emotionally. Stay cool and use that brilliant mind of yours to respond in a way that serves you best. This takes practice, of course. Our minds love to wander. So start small. Perhaps, focus on your senses - our senses ground us in reality and the current environment. Try this: Next time you eat, don't just mindlessly chew. Pause. Engage all your senses. See the vibrant colors and textures. Inhale the enticing aromas. Savor each complex taste. Feel the textures against your tongue.
When you make it a habit to connect with the present, your days fill up with tiny yet amazing experiences. You start to notice beauty around you all the time. That first sip of coffee in the morning. The smile of a passing stranger. The warm embrace of a loved one. Moments spent mindfully are moments fully lived. And these moments add up to a life rich in joy and gratitude. As Emily Dickinson said, "Forever is composed of nows."
So come back to the now. You don't need special skills or tons of time. Just the willingness to pause and appreciate this moment. It may be gone in a flash, but while you're here, feel it fully.
Now, we cannot truly fight stress if we don't prioritize our physical health. A sound mind requires a sound body, right?
Learn How To Relax!
Does this sound familiar: Burning the midnight oil to meet a deadline, pounding coffee to override exhaustion, or "relaxing" with a few glasses of wine? If this is you, you need to seriously reconsider your lifestyle! You need to start treating your energy like the limited resource it is. See how we consider that our planet's energy is precious, and we need to use it wisely. Why treat our bodies differently? A cluttered and tired mind can be an immense source of stress. But reclaiming mental clarity is not that difficult. You can hit the mental "reset" button through some simple self-care.
First up on the agenda: sleep! You see, mental clarity and mindfulness techniques are pointless if you're physically depleted. so, are you getting enough sleep? Don't skimp here. Aim for 7-9 hours per night. Experts recommend at least one hour of sleep for every two hours spent awake. Your brain and body need time to recharge fully so you can tackle each day clear-headed. And pay attention to the natural rhythms of your energy levels. That mid-afternoon slump hits everyone. It's totally natural; that's just how your sleep cycle is! Instead of fighting it with caffeine, go with it! Take a power nap like Da Vinci and Churchill used to do. Even 15 minutes can work wonders. Not always feasible, we know! In that case, fuel up with brain foods to power through the afternoon. Whole grains, oily fish, berries - these provide steady energy, not just a quick sugar rush.
But physical self-care is just step one. Don't neglect your mental energy levels too. It's easy to deplete them without even realizing it in our rush-rush world. All the more reason to build in true relaxation. Not just quick Netflix or wine, but deeper things like meditation, long walks, reading or baths. Things that calm your thoughts and let your mind unwind fully. Be mindful of what your mind needs to feel less cluttered and more focused. Treat your brain well and it will return the favor with the clarity you crave!
In the next segment, let's discuss a thing or two about how you can find focus.
Master Your Attention
In the age of information overload and digital distraction, maintaining attention and focus can feel nearly impossible. We have actual memes now complaining of limited focus. Staring at a screen, reading the same paragraph over and over, constantly getting distracted by notifications and tabs, it's all a lack of focus. Your attention is arguably your most precious resource. It determines what you experience, what you remember, and how you spend your waking hours. The ability to direct your attention is crucial for achieving goals, being present, and getting stuff done. Companies and apps literally compete nonstop for your attention, seeking to monetize those eyeball hours. Time to take back control.Before we proceed though, keep in mind we're only human! Some distraction and mind-wandering is normal. Don't trash talk yourself or spiral into shame when you lose focus. That inner critic will only make things worse. Note what happened with curiosity, then gently escort your attention back to the present. Progress, not perfection! Now, onto the main thing. That laser-like concentration on one task, is that how you define focus? Well, that's just one type of it. Focus is also about awareness and perspective. It’s about balance. Getting into a flow state on one thing can be great, but don't lose sight of the bigger picture. Shift between focused and diffuse attention modes. Like, toggle between zooming in and zooming out. Now, if you just can't seem to pay attention, ask why. Often lack of focus signals stuff like chronic stress, anxiety, lack of motivation, or physical needs not met like sleep, food, water, exercise. Think: is this activity a waste of your time? Is this something you're bad at? Don't just bulldoze through! Be kind, get curious, and address the root cause. On a practical level, time management techniques can help. The Pomodoro method – working in 25 minute bursts then taking a break – builds focus muscle and limits distraction time. Other tips: batch tasks, avoid multi-tasking, create a distraction-free environment, make a plan, and get organized.But there’s also an inner dimension to cultivate. Yogic practices, for one, can help build laser-guided mental connection. It improves our ability to ignore distractions and easily shift focus between tasks without losing concentration. Science confirms that meditation strengthens your focus and attention muscles—like training at the brain gym! Studies on experienced meditators show increased density in brain regions tied to concentration. Pretty...
How To Get In The Zone
Imagine yourself on a surfboard, riding the perfect wave. The ocean sprays your face as you expertly maneuver the surfboard, totally in sync with the rise and fall of the swells. You're fully immersed in the experience, your mind blank of any other thoughts or worries. Time seems to stand still. This is the surfer's version of flow.Flow is that magical mental state where you become completely absorbed in an activity. We tap into flow state when we're doing something that pushes our skills, but not so far that we can't handle it. It's like a sweet spot between what we can do and what we're trying to do. When we hit that balance, we get engaged on such a deep level that everything else disappears - we're just flowing. First identified by psychologist Mihaly Csikszentmihalyi (don't worry about pronouncing that!), flow refers to those peak moments of effortless focus and enjoyment. So what exactly constitutes this elevated state? Csikszentmihalyi outlined a few key characteristics: First, flow requires laser-like concentration on the task at hand. When you're in flow, you tune out distractions entirely and narrow your focus to the single activity in front of you. Flow also often involves a loss of self-consciousness. That little inner critic we all have gets blissfully quiet. Instead of worrying about outcomes or scrutinizing your performance, you simply let go and become immersed in the process. Flow happens when you're completely engaged in an activity's challenges. If the task is too simple or too difficult, flow proves elusive. Somewhere between boredom and anxiety. When all these elements unite, flow takes over. This optimal state facilitates all kinds of enhanced performance, from athletic feats to artistic breakthroughs. That's why researchers believe flow unlocks doors to creativity and productivity. When in flow, we make intuitive leaps and form new connections through a mix of relaxation and focus. It's like tapping into a superpower!Flow isn't just for artists, athletes and musicians. Abraham Maslow believed that these magical periods of absorption and focus can lead to peak experiences for anyone - including you! According to Maslow, flow can trigger elevated moments of joy, awe and fulfillment regardless of what activity you're doing. The accountant deep in the throes of tackling a complicated tax return can experience the same bliss as a painter captivated by her canvas. The key is tapping into flow. Now, you need to understand...
Breaking The Bad Habit Loop!
Habits - we all got 'em, right? Whether it's 40% of our daily actions on autopilot like the Duke researchers found, or bigger stuff like addiction, habits make us who we are. Like, Steve Jobs always picked a black turtleneck from the top of his stack as he dressed. Since Jobs wore the same basic outfit every day, he didn't have to waste mental energy deciding what to wear. He sorta saved his brainpower for big innovations rather than small daily decisions about shirts and pants. Pretty smart, right? Barack Obama reportedly does similar with identical blue and gray suits. Habits help save time and energy. so, if your auto-pilot does some good stuff for you, congrats. But, if not, then what? Well, we can rewrite our habit story if we need to. How? First gotta get wise to how habits work.Habits run on a three-part loop: a trigger, the routine, and a reward. A trigger pokes your brain, starting the habitual routine that delivers the expected reward. Say afternoons you'd grab a cafeteria cookie. The cue might be fatigue and isolation at your desk. This cues your brain to take a break, head to the cafeteria, and purchase a cookie. Reward is yummy cookie + bit of social time. The routine and reward persist even if the cookie habit makes your pants tighter. This is what you need to word on. Break the loop, and you're free! First, investigate the itch before you scratch it. Habits are automatic, so you won't always be consciously aware of doing them. So, when a habitual urge surfaces, ask yourself - Where am I? What time is it? What is my emotional state? Who else is around? What action preceded this? Do this enough times and you'll uncover the triggers that really initiate the routine. From there, you can tweak the conditions that caused the habit. Voila, no more bad habits. Or maybe you could start on the other end - the reward. In the cookie example, the reward was a little break and sugar rush. So you could replicate that reward with a piece of fruit or healthy snack to satisfy the craving for a break and sweet treat. Once you replace the routine in the middle with a better one, the urge will start cueing your new healthier habit!And just like that, you've completed the guide on taking care of your...
Chapter 11
Details coming soon.
Summary
When life feels messy and tangled, we don't untangle things by adding more complications. The best solutions are basic. Amid the chaos, go back to square one - your breath, your diet, your thoughts! Making time for simple and healthy rituals cuts through the clutter in your mind and surroundings. By fully feeling, you tap into a calm that organizes from the inside out. Now you have the knowledge you need, all the best!
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About the Author
Michael Townsend Williams is doer who likes to be. From obsessive doing in advertising and obsessive being in yoga, he now works on the integration of being and doing. He coaches individuals, teams and organisations on Mindful Productivity, what he likes to call Welldoing. His iPhone app Breathe Sync brings your breathing into sync with your heart to reduce stress and improve focus quickly. 'Do Breathe: Calm your mind. Find focus. Get stuff done.' is his first book. So whether you're a doer who forgets to be or a being who forgets to do, you can breathe yourself better. Because the world needs to calm down, fast.
More on: https://www.amazon.com/stores/author/B00Y390RD4/about
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