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Breathing through stress
10 Plays2 months ago
Stress doesn't have to take over your day. Breathing is a good way to deal with it and I am excited to share the 7 day challenge starting April 1st on instagram @tonigonzalezwellness.
I will be sharing useful tips, ideas, and ways to incorporate it into your daily routine.
If you haven't followed me on instagram make sure to do that so you don't miss any tips.
Stay safe friends.
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Transcript
Introduction to Breathwork
00:00:02
Toni Gonzalez
and this is
00:00:42
Toni Gonzalez
Welcome back, everyone, to this week's episode where we're going to be talking about the breath. And I'm actually very excited to get back into it because, you know, it's been a rough couple months and things, you know, just were a little rough in 2026. And let's just say that it made me think about the things that I talk about with you, the things that I share, the tips that I share, and how important these things are to get through rough moments, but also to help you so be more resilient and set you up for success, really. And that's just my opinion.
Announcement of 7-Day Breathing Challenge
00:01:19
Toni Gonzalez
So what I'm gonna be doing starting April 1st on Instagram, okay, for seven days starting April 1st is a seven day breathing challenge for stress and relaxation. I thought it would be really great to jump into it, be short and sweet and just a refresher for everyone. And if it's your first time here, it is a great a great place to start with breathing, relaxation, meditation, and all those things.
00:01:45
Toni Gonzalez
Now, if you're feeling a bit overwhelmed, anxious, or just in the need of some calming techniques, you're in the right place.
How Breathing Reduces Stress
00:01:53
Toni Gonzalez
Today and this week, we'll explore how the simple act of breathing can significantly impact your stress levels and improve your overall well-being. So let's get started.
00:02:04
Toni Gonzalez
Before we jump in into the challenge, let's take a moment to understand just how powerful our breath truly is. Did you know that our breath can influence not only how we feel emotionally, but also our physical health?
00:02:17
Toni Gonzalez
Yes, when we experience stress, our body enters fight or flight. It enters fight or flight mode, increasing our heart rate and cortisol levels. But by focusing on our breath, we can shift our nervous system back into a state of calm.
00:02:33
Toni Gonzalez
Research shows that deep breathing can lower cortisol levels and promote relaxation. So take a moment right now. How do you usually breathe?
00:02:45
Toni Gonzalez
Are you often taking shallow breaths? Let's change that together. And if you're wondering about some real-life impact Studies have shown that individuals who practice mindful breathing report lower anxiety and improve focus.
Techniques in the Breathing Challenge
00:03:00
Toni Gonzalez
That's a great motivation for becoming more aware of our breath.
00:03:06
Toni Gonzalez
All right, so let's jump into this fun part now.
00:03:16
Toni Gonzalez
So breaking down the the the days, the seven days, Day one will kick off things with deep breathing, focusing on awareness and finding a comfortable position. Day two, we're going to get ready for some box breathing. This technique teaches you to inhale for a count of four, hold for four, x exhale for four and hold for another four. Don't worry, I'm going a little fast, but we're going to talk about it and we're going to break it down.
00:03:40
Toni Gonzalez
Day three on this day, we'll practice the four to seven, eight breathing technique, which is fantastic for easing anxiety. Day four, it's all about diaphragmatic breathing, learning how to engage your diaphragm for deeper breaths.
00:03:53
Toni Gonzalez
Day five, we'll introduce alternate nostril breathing to help balance your energy. Day six, this day features guided visualization with breath, so allowing your mind to create a calming scene as you breathe.
00:04:08
Toni Gonzalez
Day seven, finally, will reflect and discuss integration, encouraging you to make mindful breathing a daily practice. Each day, I encourage you to set aside just five to 10 minutes to practice. And remember, tracking your experience can help you notice how each technique affects you.
Tips for Staying Committed
00:04:26
Toni Gonzalez
Now, let's talk about some tips to make sure you stick with this challenge. Set a specific time. create a calming environment, journal on it, overcome some obstacles. Like if you're busy or distracted, remind yourself that it's just a few minutes for your wellbeing. Remember, it's perfectly normal to encounter challenges along the way, but by having these tips in your back pocket, you'll be better prepared to stay committed.
00:04:52
Toni Gonzalez
And I will break these down deeper on Instagram and I'll have other links for you to go to and there'll be some downloadable options for you as well.
Social Media Engagement for Breathwork
00:05:01
Toni Gonzalez
So if you're not following me on Instagram, please follow me. I'll so i'll make sure that I put the link um in the description. And also, if you haven't followed me on YouTube, hit subscribe, follow me because I post videos there often. Bringing it all together, i would love to hear from you and would love to know how it's going. Just know that this is just touching the surface of
Mindful Breathing Benefits Reminder
00:05:28
Toni Gonzalez
breathing. I do teach diaphragmatic breathing. That is a little more intensive and we go through a lot of different
00:05:36
Toni Gonzalez
techniques and tips and exercises, starting out with measuring your breath and then at the end as well. So let's bring it all together. Like I said, remember the incredible potential that mindful breathing holds for stress relief and relaxation is amazing.
00:05:53
Toni Gonzalez
It's, it's more than amazing. It's scientific. I'm excited for you to start the seven day breathing challenge with me. And that's again on April 1st, approach it with an open mind,
00:06:04
Toni Gonzalez
and And be gentle with yourself. And don't forget to tune in every single week for this podcast. And of course, for tips on Instagram at wellness free ah at Tony Gonzalez Wellness. All right. And I will ah go ahead and... um
00:06:23
Toni Gonzalez
like I said, link everything here for you because I know that your day is very busy and we have a lot going on. So people, I want to remind you to do a couple of things.
00:06:36
Toni Gonzalez
Do something daily for yourself. Place yourself on top of the list. And more importantly, I want to remind you to stay safe out there and I'll talk to you soon.