Just. Breathe.

Nov 21, 2017 | Infertility, Lifestyle

Ladies, listen up. It’s a fact. Infertility is stressful. Rates of anxiety and depression in women with infertility are as high as rates in women with HIV or Cancer Yikes – that is HUGE!

I’m not going to tell you to just relax. But I am going to tell you to breathe. Deep breathing is a simple form of meditation. It gives your mind a break, provides balance and clarity and helps relieve stress.

Soft Belly Breathing

This exercise will help you be more present and relaxed.

  • Lay down with your knees bent (making this a great way to start the day), or sit upright.
  • Relax your shoulders.
  • Place your hands on your belly, with your thumbs at your belly button.
  • Inhale slowly and deeply through your nose, allowing your belly to expand. Notice your hands rising with your belly.
  • Exhale slowly through your nose or mouth (whichever is more comfortable) and contract your belly towards your spine. Your hands will settle with your belly.
  • Repeat the slow inhale and exhale five times.

4-7-8 Breath

This is a relaxing exercise.

  • Sit upright and relax your shoulders.
  • Exhale fully through your mouth, making a “whoosh” sound.
  • Inhale quietly through your nose to a count of four.
  • Hold your breath to a count of seven.
  • Exhale fully through your mouth, making a “whoosh” sound, to a count of eight.
  • Repeat the 4-7-8 pattern three more times, for a total of four breaths.

My clients practice deep breathing before they get out of bed in the morning, before a procedure or a doctor’s appointment, before a fertility drug injection or before a meal. Sometimes we start our coaching sessions with a deep breathing exercise.

You can get a handle on your stress. I can help. Contact me here.

xo Jennifer


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