Week 1 (October): Mindful Monday
Tip: Start your week with a simple breathing exercise to calm your mind and set positive intentions. The 4-7-8 breathing technique, in particular, can help reduce anxiety, improve focus, and promote better sleep by activating your body’s relaxation response.
Why It’s Good for You: Mindful breathing reduces cortisol levels, your body’s primary stress hormone. By regularly practicing this technique, you may notice improvements in mental clarity, emotional regulation, and even blood pressure over time.
Action Protocol:
Sit or lie down in a comfortable, quiet space.
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat this cycle for 5 minutes, at least once daily, especially when you feel stressed.