How to Quiet Your Mind! Part 1

Breathe

We do this all the time, but to use your breathing to find stillness, be more careful and

conscious about it. Pay attention to the rhythm. If you take short, quick breaths, try to

move toward slower, deeper ones. Put your hand on your belly: You should feel it rise

and expand as you draw air in, and fall as you let it out. Shoot for about six breaths a

minute.

Exercise

Just 5 minutes of aerobic exercise, like a brisk walk, could start to calm your mind. It

releases endorphins -- chemicals that make you feel good and can help improve your

mood, focus, and sleep. High-intensity interval training (HIIT) can give you a big dose of

them in a short time. After warming up, alternate 20- to 30-second bursts of pushing

yourself hard (like doing sprints, squats, or fast weightlifting) with equal amounts of rest.

Listen to Music

It literally calms the activity in your brain. Fewer neurons fire in your amygdala (the part

of your brain that responds to fear), which may lead to fewer signals sent to other parts

of your brain. Music is a good thing to try if you're distracted by pain. Listen closely, not

just as background. The more you notice, the less you'll dwell on your other thoughts.

Help Someone

It lights up parts of your brain that make you feel pleasure and connection. Doing

something nice for someone lowers stress and lessens feelings of loneliness. It may

even boost your heart health and immune response. Fun fact: When you spend money

on other people, your body releases more endorphins (the same chemicals from

exercise) than when you spend on yourself.

If you haven’t tried my online group training yet, contact me through my website for yoru free trial.

Your Health Coach, Christine!