No, and welcome to the Borealis experience. I'm your

host Aurora, life coach. And I'm very happy to be spending some

time with you today. It is a gray and windy Monday afternoon.

I hope you're doing well. I hope life feels light and juicy. And

if it does not feel that way, I hope that by the end of the

show, you feel a little bit more connected, a little bit more

grounded, a little better. I want to create a space for you

here where you can recharge your batteries and relax in your most

authentic way of being state of being. If you enjoy my podcast

here, please hop over to Apple podcast and leave a review. And

if you want to give back, if you want to give me a tap on the

shoulder, send me a coffee. I will leave the show notes. That

link in the show notes. Buy me a coffee. And I would so

appreciate to connect with you. So you can also connect with me

over Facebook or Instagram, where you then can watch my

videos. Alright, let's dive into today's topic, anxiety,

stressful times tension? How can we instantly address these

feelings that state of mind that tension in our body? I'm not

going to make it a huge riddle, a huge mystery. It is through

your breath that you can deeply connect with yourself deeply

impact and influence your mind your state of mind. And

literally breathe tension outside out of your body. Your

breath can be controlled by you. Your breath also runs

unconsciously. And I want you to think about this for a second on

how genius This is. i Yeah, you probably know me already. And

you know, I'm totally, totally physiology and anatomy known.

But the breath is really a tool that we totally underestimate.

And then again, think about it. How long do we survive without

breathing. We all know that we can survive a couple of days

without water and probably up to a couple of weeks without proper

food. But without breathing, we're gone within a couple of

minutes. So with this episode here, I want to really emphasize

on how important breathing is and how amazing it is that you

can access your breathing and that you can influence it and

change it if it is not running to your advantage. Now, have a

look at your breathing right now. Maybe you're sitting on a

couch, maybe you're laying down maybe you're driving somewhere.

No matter what you're doing your breath is always with you. But

no matter what we're doing. The breath will adapt to how you

feel to what you think about. Now if we scroll through

Facebook or social media, or if we research something online, I

want you to notice in the future on how shallow your breathing

gets. And you know what our body will take 10 1000s of years to

adapt to that new lifestyle of sitting and scrolling in front

of a screen. But what your body receives as a message When you

start sitting down and scrolling and looking into a narrow little

space and your breathing is getting shallow as stress,

that's the only translation that your body makes. And you are

regulating it, unconsciously, you start breathing in a very

shallow way. Sometimes he even stopped breathing, you hold your

breath because something takes your breath away. And all your

body receives as a signal is threat. It doesn't distinguish.

And isn't that so extremely fascinating. And now if we know

that, we can learn how to regulate our breath, and how to

stay and deep breathing. And when you breathe deeply, of

course, not in a very exaggerated way in a more

natural way. But using your full lung capacity, it signals to

your body trust, relaxation, we can expand here, we can receive

here, all is good, you're more receptive to your environment,

you feel better. So all the other functions in your body are

just running smoothly. When you manage to keep a deep, healthy

breath, of course, not the exaggerated deep breathing where

you feel dizzy after a little bit. So notice, next time you

are sitting in front of your screen in front of your

computer, your phone, whatever it is how your breath changes,

and then hack into it. And regulated and focus on deep

breathing. What you can also notice is when you talk to

different people, this people we're going to make you feel

very relaxed, and you can just breathe deeply, your pupils are

going to widen. You feel like you can receive them, you trust

them, they're not going to harm you. So you have very deep

breathing. And then there's people who make you feel anxious

and irritated, angry, sad, strong emotions that we don't

necessarily want to feel. And that's when our breath gets

shallow. Now, for instance, when someone triggers us, and we feel

we need to react, it's also beautiful tool to count until

five or until 10 To focus into your breath, and to see how you

want to respond. Instead of reacting. In US sometimes we

react, it's kind of how do you say that? And not impulsive.

Yeah, you're impulsive. And it feels good in the moment, you

could shoot back right away. But sometimes, and most of the time

we end up regretting what we said or what we've done

impulsively. So now if you feel yourself agitated and breathing

more shallowly, you know what's going to come next, you know

that. Now you got to calm down first and you got to content or

five, preferably until 10, calm your breath, and then respond so

that you don't have to regret in the future. So it is a very

beautiful anchor to keep you centered, because every time you

know, your breath is becoming short,

and your feelings are gonna intensify. Oh, that means I want

to breathe deeply. Again. I want to recalibrate. I want to order

my thoughts.

Keep my ducks in a row. Another thing that I've learned from Dr.

Andrew Huberman, please follow him on Instagram. He's a genius

when it comes to neuroscience and all that I'm talking about

here today about breath is that he said that he noticed when

people look into a knurled screen. They are narrowing down

their perspective. And again, it will take us all over 10,000

years to adapt to this new lifestyle sitting down and

looking into a narrow space, but back then hunters and gatherers,

we always needed a wide view, to feel safe, we wanted to keep our

kids or relatives. And safety, we wanted to know what to do and

where they're at. And we spent time in nature. So that was very

soothing, as well. So we had an idea of what was going on around

us. And that's very soothing and calming. And now if you start

staring into a little hole, which your phone and your

computer is, something inside of you starts getting agitated,

maybe you've noticed that that when you're too long on your

phone, heat is being created and kind of agitation irritation,

you a little bit more short fused. And this is what he found

out that if you look into a narrow small space for too long,

your body signals to your brain or there is something going on.

And we want to widen our perspective here because that

doesn't feel safe to just be focusing in on something small,

for too long. Another thing that I've noticed as you gaze, you

know, you can have a very harsh, cold and focus gaze. And that's

also when your thoughts are being affected. And you can have

a very soft and kind and open minded gaze and relax the

muscles around your eyes and your mouth and your forehead and

your ears. And your thoughts become softer than as well. So,

all this to say is that through your body, you can severely

influence your thoughts you're in a state, your monkey mind. So

be aware of how you use your body. What you give your body do

you give your body enough water nourishing food, enough oxygen?

And how do you feel with that maybe at the beginning, it will

feel like a waste of time and everything goes faster when I'm

hunched and when I have my eyes narrowed down and when I have my

you know the little the skin on your forehead like kind of

crunchy there have overtop your eyes and I can focus in more and

relaxing will feel like oh I am slacking or not focused anymore.

But trust me you will do your body in the long run a huge

favor. And don't forget, without a healthy functioning body, you

will not be on this planet. So take care of your body as if

your life depended on and and take care of your mental health

as if your life dependent dependent on it. It is so

critical to be self aware and to know what your body needs and

how you feel and where you want to change where you want to

adapt. Because the better you know yourself, the better

decisions you will make for yourself. And the stronger, more

or most valuable member and society you will be in have a

beautiful, deep and positive impact on the people around you.

So on this note, I'm going to take a deep breath through my

nose and then exhale through the mouth. Feel free to do it with

me one more time. Deep inhale through the nose. And then let

it go through the mouth. And relax. Appreciate your body

throughout the day. And yeah, of course, the deep breathing is

through the nose, not through the mouth. Make a little

research there online and look it up on how it is different to

breathe in through the mouth and out through the mouth. Instead

of breathing in through the nose. Exhaling out through the

mouth. All right with this slumped on work. I'm going to

leave you for now. take really good care of yourself. And I

will be back out there on this day