Ok, the last year or so has been an insane Tom Clancy fever dream that has many people so stressed and miserable that they can barely function. I've been thinking of a way to help or give back to the .win community, so I decided to write this post about some simple things you can do to reduce stress and live a better life.

First, let's take a second to talk about something simple you do all the time - breathing!

How often are you aware of your breathing pattern? Do you take deep and satisfying breathes through your nose, or are you a shallow and hurried mouth-breather? The way you breathe can have a profound impact on how you feel and perform.

Most people these days have disordered breathing patterns. Shallow breathing, mouth-breathing, and hyperventilating are all common patterns in modern life. This can lead to all sorts of issues such as anxiety, depression, low energy, headaches, chest congestion and infection, and a bunch of other common ailments that seem to plague folks these days. Luckily, these patterns can be fixed with a bit of practice and diligence.

Throughout the day take a moment to focus on your breathing and do the following exercise:

1. Inhale slowly and deeply through your nose with your mouth closed. Imagine that there's a big balloon in your torso that you're trying to inflate. Notice the feeling of expansion as your lungs fill and your ribs expand outwards. You don't need to rush or force it, the goal is to inhale deeply into your stomach and fill your lungs.

2. Pause for a few seconds and take notice of the feeling in your lungs.

3. Exhale deeply through your nose and empty your lungs. Imagine a balloon deflating as you exhale and make note of the physical sensations involved.

4. Pause for a few moments then repeat this cycle from step one.

This basic pattern is how you are meant to breathe during most activities. This pattern leads to better mood and energy levels, better sleep, and less headaches and pain. As you practice it more and more you will eventually start doing it automatically.

This basic pattern is also great for meditation. Sit in a comfortable position and close your eyes. Focus on your breath and follow the pattern. Every time some thought, feeling, or external event distracts you from your focus simply acknowledge it and go back to the breath work. This type of mindfulness meditation is very effective for relaxation and stress reduction. Even 5 or 10 minutes a day can show some surprising results. Just remember, negative thoughts and distraction is part of the process. When the pop up simply acknowledge them and go back to focusing on your breath.

One final thing, if you are new to breathing like this then it may cause some odd side effects at first. Feelings of light-headedness, anxiety, tingling, and some surges of emotion can happen. This is totally normal and will go away as you continue to practice.

I hope some of you find this to be helpful. If you have any questions just ask and I'll try to answer them as best as I can.