Reduce Stress

A woman doing meditation

Reduce Stress

Although stress is a natural part of life, the effects are harmful to our bodies.

Stress usually triggers overeating, which leads to poor health and low self-esteem.

I wish I could tell you I can eliminate stress, but I can’t. What I can do is help you manage stress and minimize the harmful effects on your body.

There are many helpful tools for managing stress.

Meditation and breathing exercises are some of the many tools that prove to be very beneficial.

We will work together to discuss the best ways to manage your stress. Enjoy a happier and healthier life now!

Meditation
4-7-8 Breathing

  • Inhale for the count of 4

  • Hold Your Breath for the count of 7

  • Exhale for the count of 8

  • Practice this four times a day and relax

How to Belly Breathe

Relax in a comfortable position, and place your feet slightly apart. Put one hand on your abdomen near your navel.

Inhale through your nose and exhale through your mouth.

Concentrate on your Breathing.

Gently exhale most of the air in your lungs.

Inhale while slowly counting to 4. As you inhale, slightly extend your abdomen, causing it to rise about an inch.

Pause for 2 seconds, then slowly exhale to a count of 4. As you exhale, your abdomen should flatten.

Mantra Meditation – So ham “I Am That”

 

Inhale and exhale through your nose.

Become aware of the rhythm of your breathing without trying to control it

On the inhalation, begin to focus on the word “SO.”

On the exhalation, start to focus on the word “HAM.”

If your mind wanders, gently bring it back to the mantra. So ham

Insight Timmer – Free Meditation App

Headspace

Prayer

Recommended Books for Mind and Body Wellness

  • The Positive Psychology Diet – 21 Days to a Happier and Healthier Life – Gemma Nastasi
  • Happiness Is My Choice – A Practical Guide to Happiness – Gemma Nastasi – Gemma Health Coach
  • How Not to Age, Michael Greger, M.D., FACLM
  • How Not to Diet, Michael Greger, M.D., FACLM
  • The Blue Zones, Dan Buettner
  • The Alchemist – Paulo Coelho
  • The Four Agreements – Don Miguel Ruiz
  • Three Magic Words – Uell S. Anderson
  • Pathways to Peace -Sri Swami Satchidanada
  • What The Heck Should I Eat – Mark Hyman, MD
  • What the Heck Should I Cook – Mark Hyman, MD
  • The How Of Happiness – Sonja Lyubomirsky
  • The Universe Has Your Back – Gabrielle Bernstein
  • Feel The Fear And Do It Anyway – Susan Jeffers, PhD
  • Stick With It – Sean Young PhD

Copyright © 2020 Gemma.com - All Rights Reserved.