Have you ever had one of those days or even one of those hours where you are so busy stressed out and anxious that you’re not really conscious of what your body is or is not doing? As in, you are practically not breathing? You are just going along trusting that your body is going to do what it needs to get you through whatever situation you’re in. Usually, our bodies are so amazing that they support us through all sorts of stresses; long and short term. But what if there’s something that we can do right now, in less than 2 minutes that will remind ourselves of how much we appreciate and love our bodies to keep us energized and on track?

I have had a LOT of days like this lately and I know I am taking my body for granted. What I am about to share REALLY helps me keep going without losing my mind, feeling out of control, being super stressed and then eventually unable to sleep.

I put this together as a quick little way to check in and reset. It seriously takes less than two minutes. I JUST have to remind myself to stop and do it. It’s what I call B4 or B4 because truly, when done together, the results are exponential! Here’s a quick little 3 min video if you prefer to watch. B4 Reset Video

1. Balance – Ask yourself, “Am I balanced in my body? Am I standing equally on both feet, weight on both legs evenly or if sitting, am I equally grounded on both sitz bones?” (The bones at the bottom of the pelvic where we sit.) Make adjustments to be balanced so you’re not straining one part more than another. This also helps the pathways to open for energy to flow more freely.
2. Breath – Practice 4 square breathing: Inhale for a count of 4, hold the breath for a count of 4, exhale for a count of 4 and then pause before the next breath for a count of 4. Repeat this cycle 4 times. At any point during your day, you can stop to repeat this or focus on a longer exhale through pursed lips, really getting out as much of the old stale air in your lungs as much as possible. The gold is in the exhale.
3. Body – Where do you feel tension in the body? Notice where the tension is occurring in your body and say to yourself (out loud or silently) “I notice the (tightness, pain, tension in my neck, jaw, hips, forehead, shoulders, etc., whatever it is you are feeling there) and I am releasing the (fill in the blank from before) and I am relaxed.”
4. Brain – What are the thoughts going through my head at this moment or the moments leading up to now? Say, “I am safe.” Smile (even if you don’t feel like it.) and then, “I am grateful for…” (my breath, my body, my brain, my family, my friends, my noticing my anxiousness and doing something to shift it….)

If you just practiced B4, you just seriously loved on yourself.🥰

Come back anytime to feel calmer, more energized and focused. B4 Reset video

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