"Breathing in, I calm body and mind. Breathing out, I smile." — Thich Nhat Hanh

WORTH KNOWING TODAY

The exhale is one form of direct control you have over your nervous system. Research on heart rate variability shows that a longer exhale than inhale activates the parasympathetic system (the part of you responsible for "calm down") usually within about a minute.

TODAY’S MEDIA

The wave is enormous, but it is not the whole image. Beneath it are small boats. Behind it is Mount Fuji, still and unmoving. Stress works the same way. When you're overwhelmed, the wave fills your entire field of view. The things that keep you afloat—your breath, a walk, a conversation, a meal, sleep—begin to feel insignificant. They aren't. They're the boats. They don't stop the wave; they carry you through it until it passes.

TODAY’S ANCHOR

Peace — Before anything stressful today, breathe in for four counts and out for eight. Do it three times. 

Stability — Before bed, do a short progressive muscle release: tense your shoulders for five seconds, then let them drop. Do the same with your jaw, hands, stomach, and legs.

Expression — In one conversation today, take one full exhale before you answer. Let the breath edit your first reaction.

REFLECTION:

Where in your body do you feel it first when something's wrong?

WILDCARD
Set a random alarm for the middle of your day. When it goes off, do nothing but focus on your breathing for sixty seconds.