3348: Improve Your Life in One Minute a Day by Kate Hesse of Nourish Nest Breathe on Self Care

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[00:00:27] [SPEAKER_01]: Optimal Living Daily – Improve Your Life in One Minute a Day by Kate Hess of NourishNestBrie.com

[00:00:35] [SPEAKER_01]: and I'm Justin Malik. Welcome to Optimal Living Daily or OLD or OLD, the show where I read to you from articles that I think are amazing, that's with permission from the authors.

[00:00:47] [SPEAKER_01]: So that let's get right to the post as we optimize your life.

[00:00:54] [SPEAKER_01]: Improve Your Life in One Minute a Day by Kate Hess of NourishNestBreathe.com

[00:01:02] [SPEAKER_01]: Ready, Set, Goals.

[00:01:05] [SPEAKER_01]: In this post I'm offering three self-care and self-work techniques which will help you take major steps toward improving your life.

[00:01:12] [SPEAKER_01]: And the best part? Each one takes just one minute.

[00:01:17] [SPEAKER_01]: If you struggle with overwhelm, anxiety, stress, and burnout, these tools are a great place to start in bringing more balance, ease, and joy to your life.

[00:01:28] [SPEAKER_01]: I'm sharing three of my favorite tools to help you quiet your inner critic and move away from frustration, stress, anxiety, and overwhelm.

[00:01:38] [SPEAKER_01]: And create your inner sanctuary by bringing more relaxation, ease, and joy into your life.

[00:01:45] [SPEAKER_01]: First up is the audible exhale.

[00:01:47] [SPEAKER_01]: If you're a regular listener of solicited advice or have been reading my blog for a while, you've probably heard me mention this technique.

[00:01:55] [SPEAKER_01]: Take a full, complete inhale through your nose.

[00:01:59] [SPEAKER_01]: Fill from your belly all the way up until your collarbones lift.

[00:02:04] [SPEAKER_01]: Exhale through your mouth with an audible sound.

[00:02:06] [SPEAKER_01]: This is the sound of relaxation, not frustration.

[00:02:10] [SPEAKER_01]: Repeat that twice more.

[00:02:12] [SPEAKER_01]: The audible exhale is a great way to trigger your body to move from the sympathetic nervous system, or fight, flight, or freeze response,

[00:02:20] [SPEAKER_01]: to the parasympathetic nervous system, or rest and digest.

[00:02:24] [SPEAKER_01]: And this shift comes with a multitude of benefits mentally, physically, and emotionally.

[00:02:31] [SPEAKER_01]: Action step, the audible exhale.

[00:02:33] [SPEAKER_01]: The audible exhale is a great practice to use as a triage tool.

[00:02:37] [SPEAKER_01]: Take several audible exhales anytime you start feeling stressed, frustrated, overwhelmed, or anxious.

[00:02:45] [SPEAKER_01]: Even better, use it to help maintain your balance by taking three audible exhales throughout your day.

[00:02:50] [SPEAKER_01]: Try taking three audible exhales while you're getting ready in the morning and before going to bed each night.

[00:02:56] [SPEAKER_01]: Want to take it a step further?

[00:02:58] [SPEAKER_01]: Set a timer on your phone or computer to go off every hour.

[00:03:01] [SPEAKER_01]: Pause what you're doing, take three audible exhales, then return to what you were working on.

[00:03:08] [SPEAKER_01]: Next, start keeping a one-minute, multi-year journal.

[00:03:13] [SPEAKER_01]: Despite taking only one minute each day, this journal can be an incredible tool in helping you to make major shifts in your life.

[00:03:21] [SPEAKER_01]: You know that moment when you look at an old photo of yourself and realize how long your hair has gone,

[00:03:26] [SPEAKER_01]: or how your daily arm exercises have transformed your muscles?

[00:03:30] [SPEAKER_01]: We all have trouble noticing the small daily changes.

[00:03:34] [SPEAKER_01]: Only when we can reflect back on some sort of documentation, like a photo, video, or journal entry,

[00:03:41] [SPEAKER_01]: are we able to see how much things have changed.

[00:03:43] [SPEAKER_01]: A multi-year journal is a powerful tool serving three functions.

[00:03:48] [SPEAKER_01]: It'll help you to recognize where you've changed,

[00:03:51] [SPEAKER_01]: it'll paint a clear picture of where you still have room to grow,

[00:03:54] [SPEAKER_01]: and it serves as an early warning system,

[00:03:57] [SPEAKER_01]: alerting you to annual events and seasons when you've struggled in the past,

[00:04:00] [SPEAKER_01]: so you can bring extra focus to self-care during those times.

[00:04:05] [SPEAKER_01]: Action step, the multi-year journal.

[00:04:08] [SPEAKER_01]: I spent days cutting paper, drawing lines, and adding dates to create my first multi-year journal.

[00:04:14] [SPEAKER_01]: I know you don't have that sort of time,

[00:04:16] [SPEAKER_01]: so I've designed a printable journal that you can send off to your local copy and print store and be ready to go.

[00:04:22] [SPEAKER_01]: Once you have your journal, build a routine that helps you remember to add an entry every day.

[00:04:27] [SPEAKER_01]: I keep mine beside the bed, and it's part of my evening routine.

[00:04:31] [SPEAKER_01]: You might even put the journal on your pillow each morning,

[00:04:33] [SPEAKER_01]: so you have to physically pick it up and move it before you can get in bed at the end of the day.

[00:04:39] [SPEAKER_01]: The third technique is the mindful moment.

[00:04:42] [SPEAKER_01]: Just like with the audible exhale, this is something you might have heard me mention before.

[00:04:46] [SPEAKER_01]: A mindful moment simply requires you to pause long enough to take note of what you're experiencing with all five senses.

[00:04:55] [SPEAKER_01]: What do you taste, smell, hear, see, and feel?

[00:05:00] [SPEAKER_01]: Describe those sensations to yourself with as much detail as possible.

[00:05:04] [SPEAKER_01]: This simple act of observing the world around you with all five senses brings you back to the present moment.

[00:05:11] [SPEAKER_01]: This is powerful because the present moment is when we are most likely to experience peace.

[00:05:16] [SPEAKER_01]: By regularly practicing a mindful moment, you help to keep your attention in the present

[00:05:21] [SPEAKER_01]: and away from worry, which lives in the future, and regret, which lives in the past.

[00:05:27] [SPEAKER_01]: Action step, mindful moment.

[00:05:30] [SPEAKER_01]: Like the audible exhale, this is a great tool to use in moments of stress, overwhelm, anxiety, and fear.

[00:05:36] [SPEAKER_01]: When you begin to experience these sensations,

[00:05:39] [SPEAKER_01]: simply pause and focus in on the space around you or one specific item with all five senses.

[00:05:47] [SPEAKER_01]: And just like the audible exhale, the mindful moment is even more powerful when you use it throughout your day.

[00:05:53] [SPEAKER_01]: Experiment with taking a mindful moment when you take the first bite of food or sip of a beverage.

[00:05:59] [SPEAKER_01]: Or pause and take one anytime you cross a threshold,

[00:06:03] [SPEAKER_01]: walking from one room to the next or between inside and outdoors.

[00:06:06] [SPEAKER_01]: Try incorporating one or all of these techniques into your everyday

[00:06:11] [SPEAKER_01]: and see the impact that just a few minutes each day can make on helping you build a life you love.

[00:06:22] [SPEAKER_01]: You just listened to the post titled,

[00:06:24] [SPEAKER_01]: Improve Your Life in One Minute a Day by Kate Hess of nourishnestbreed.com.

[00:06:30] [SPEAKER_01]: And I'll be right back with my commentary.

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[00:07:41] [SPEAKER_01]: Thank you to Kate.

[00:07:42] [SPEAKER_01]: Great to include the exhale or breath in this post because it's often forgotten when we think about stress.

[00:07:49] [SPEAKER_01]: Physically, one of the first things to happen is that the heart rate increases.

[00:07:53] [SPEAKER_01]: And now, the heart rate is difficult to control, especially when you're stressed and actively trying to lower it.

[00:08:00] [SPEAKER_01]: That'll probably have the opposite effect you want.

[00:08:03] [SPEAKER_01]: Now, but the breath, that's something we do have control over.

[00:08:07] [SPEAKER_01]: And as we're stressed, our breathing becomes fast and shallow.

[00:08:12] [SPEAKER_01]: Taking a moment to breathe deeper and slower can definitely help.

[00:08:16] [SPEAKER_01]: And along those lines, I also agree about a mindful moment that's basically a tiny meditation-like practice you can do to just check in.

[00:08:26] [SPEAKER_01]: Sounds simple and really small, but I find it quite powerful.

[00:08:30] [SPEAKER_01]: So, just a couple of things to try today.

[00:08:32] [SPEAKER_01]: Have a great rest of your day.

[00:08:33] [SPEAKER_01]: Thank you for being here.

[00:08:35] [SPEAKER_01]: And I'll see you tomorrow, where your optimal life awaits.

[00:08:38] [SPEAKER_01]: Thank you.