Practice Mindfulness:

1. Find a quiet space. Step into an empty room, a quiet corner, or even a stairwell. If possible, turn off your pager or phone for just a few moments.

2. Focus on your breath. Try the "4-7-8" breathing technique, which is a simple way to activate the parasympathetic nervous system.

   • Exhale completely through your mouth, making a whoosh sound.

   • Inhale quietly through your nose for a count of 4.

   • Hold your breath for a count of 7.

   • Exhale completely through your mouth, making the whoosh sound for a count of 8.

   • Repeat this cycle three times.

3. Perform a quick body scan. With your eyes closed or a soft gaze, quickly bring your attention to different parts of your body. Notice any areas of tension, such as a clenched jaw, tight shoulders, or knotted stomach. On your next exhale, consciously release the tension in that area.

4. Visualize a calm scene. Picture a place where you feel completely at peace. It could be a beach, a forest trail, or your own backyard. Engage all your senses in this visualization—what do you see, hear, and smell? Hold this image for a few breaths.

5. Set an intention. Before you return to your duties, set a simple, compassionate intention for the next part of your shift. For example: "I will be patient and present," or "I will bring kindness to every interaction." This helps you transition back with a renewed sense of purpose.

The Scientific Basis:

This exercise combines elements of mindfulness, deep breathing, and visualization, all of which are supported by research. Deep breathing exercises, like the 4-7-8 method, have been shown to calm the nervous system by stimulating the vagus nerve. This can lead to a decrease in the stress hormone cortisol and an increase in feelings of relaxation and well-being. Regular, short breaks focused on these techniques can help build resilience against the cumulative effects of chronic stress.

JANCY'S WELLNESS TRIBE, IT'S OWNER AND THIS WEBSITE DO NOT GIVE MEDICAL ADVICE

DISCLAIMER

The information provided by Jancy's Wellness Tribe is general information based in our opinions and experiences by no means do we give any medical advise in any way. You are responsible for the choices you make concerning you and your family's health and nutrition. In no event will we be liable for any loss or damages without limitations arising from the use of our website content, text, graphics and other materials. None of our material or content provided is intended to be a substitute for Professional Medical Advice, Diagnosis or Treatment. Always seek the advice of your physician, or other qualified medical care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Do Not Disregard professional medical advice or delay in seeking it because of something you read on this website, our You Tube channel, Facebook Page, postings, blogs, videos and products.