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How are you feeling today?  Are you overwhelmed, anxious or even feeling lost?   

You are not alone…

Try not to think about events of today, or tomorrow or the next month…only focus on this moment, right now. And in this moment, YOU have the power within to calm yourself with one small thought, touch, or breath. 

There are techniques you can use when you need a moment of calm that you can do anytime, anywhere with no special tools required. Two of my favorites include:

A Simple Touch

Human touch matters. Research shows that our body releases a hormone called, oxytocin, often referred to as the love hormone, when the skin is touched. Have you ever heard about the “20 Second Hug?” When hugged, the body releases oxytocin which provides us with a sense of security, soothes stressful emotions, and sends calm to our body. 

But what if you do not have someone near to hug? Then you can hug your dog or animal! Yes…oxytocin is produced from hugging and petting our animals too! And if you still don’t have anyone to hug there is more good news! Our body does not recognize if someone else is hugging you or you are hugging yourself!  Here’s how:

  • Cup your hands in your face and say “It’s going to be ok” or
  • Cross your arms and give yourself a hug and say “May I be strong.”
  • Put your hand over your heart and say “May I be safe.”

This may feel awkward at first, but the body responds to our self-compassion by physical touch from ourselves or others!  So… hug away when stressed

2. Just Breathing

The “4,7,8 Breath” also known as the tranquilizer or relaxing breath is one of my favorites, because it works! This is the “perfect, portable stress” reliever and can also be done anywhere, anytime, and no equipment needed.  Here’s how:

Steps to the 4, 7, 8 Breath:

  1. Completely exhale through your mouth making a WHOOSH noise.
  2. INHALE through your nose for a count of 4.
  3. HOLD your breath for a count of 7.
  4. EXHALE through your mouth making a WHOOSH sound, for a count of 8.

These 4 steps are considered one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. It is a simple as that…and you are on your way to calm.  By practicing these remarkably simple and easy tools, you will learn to quickly and easily comfort yourself during times to stress.

Here is a fact sheet with these techniques all on one sheet which I hope you will use. Which technique do you think you will try when you need a moment of calm? Do you have any other favorite techniques to share?” I would love to hear from you.

Author: Shari Gallup, Family and Consumer Sciences Educator, OSU Extension Licking County, gallup.1@osu.edu

Reviewer: Shannon Carter, Family and Consumer Sciences Educator, OSU Extension Fairfield County, carter.413@osu.edu

Sources:

Embrace the 20 Second Hug for Better Health – https://enell.com/blogs/blog/embrace-the-20-second-hug-for-better-health

Hugs Heartfelt in More Ways Than One: Harvard Health – https://www.health.harvard.edu/newsletter_article/In_brief_Hugs_heartfelt_in_more_ways_than_one

Neff, Kristen – Self-Compassion – https://self-compassion.org/

Learning to Keep Calm fact sheet – https://licking.osu.edu/covid-19-resources

Video: Breathing 4,7,8 Breath – https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

 

 

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