The BRAIN Model How to Eliminate Stress in 30 Seconds

Our brain produces chemicals. That’s how we “experience” anything.  Brain Science shows we can change our brain’s chemistry –  AND stop the release of stress and anxiety chemicals –   by pushing a reset button in the brain.  Anytime you feel triggered you can transform how you feel… in 30 seconds. all you have to do is breathe and smile…

The limbic system produces those “experience” chemicals… controlling our unconscious Fight or Flight function.  New research shows we can consciously reset this part of our brain through a specific breathing technique known as Box Breathing  …in 5 simple steps… if you have a pen handy follow along…  The first step is to NOTICE yourself being triggered

Then BREATHE using BOX Breathing: as you breathe, visualize building a box:  Breathe in for four counts. Hold for four counts. Exhale out for four counts. then Hold again for a final count of four. Breathing is a bridge between the conscious and unconscious control of the body. When you inhale deeply, your diaphragm moves down CREATING SPACE FOR YOUR HEART TO GET BIGGER, which changes the chemicals your brain is releasing.

Now your brain is paying attention—looking for direction from you because you have just consciously taken over a subconscious function—and on the second breath you have the opportunity to RESET.  You have created a space to retreat and relax so you are not captured by stress.

Now in that Space, ASK yourself what psychologists call three “higher brain Questions” that will reset your brain chemistry:  First, this feeling that you’re having “Did you choose it?”   Are you choosing to be stressed, angry and upset? The answer is, of course you didn’t–

So the second question: “What do you choose?” What do you want to be feeling now?

And third:  Experts observe that we often treat the people we love better than we treat ourselves, so ask yourself:  “What would you tell someone you love if They were in the  situation you’re in?”  Allow yourself the same grace you give those you love.

Next, IMAGINE and INVITE: One way to Imagine yourself feeling better is to SMILE… which INVITES others to feel that way with you

You will NOTICE that you have NOW reset your brain.

You can change your brain chemistry in less than thirty seconds using the B.R.A.I.N. model. Write it down now and use it to BE MINDFUL… rather than allowing the stimulus to dictate your reaction, take a moment, breathe and choose your response.