Do you ever wake up feeling stressed, even before your day begins? I do sometimes too.
That’s because our cortisol levels (the stress hormone) are naturally highest in the morning.
When you wake up, your body releases more cortisol to give you energy and get you moving.
But if your levels spike too high, it can make you feel anxious before your day even starts.
When you add in a busy schedule, school, work, or a long commute, mornings can feel overwhelming.
That’s why I love using a quick grounding tool as soon as I wake up. This is one of my favorites, it’s called 4-7-8 Breathing.
How to do 4-7-8 Breathing
- Inhale for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly for 8 seconds
- Repeat a few times
Why it works
When you’re anxious, your body is in “fight or flight” mode.
Breathing slowly signals your nervous system that you’re safe. Here’s what happens:
- Your heart rate slows down, helping your body relax.
- Your muscles loosen, releasing tension you didn’t even notice.
- Your mind clears, giving you a break from overthinking.
Also, the long exhale (8 seconds) is the key. It helps you fully release stress and start fresh.
Tips to make it more effective
- Close your eyes while breathing to stay focused.
- Do 3–5 rounds first thing in the morning for a full reset.
- Spin your fidget ring while you count, this will help you get even more grounded.
Lately I've been wearing my Arise amazonite fidget ring when doing this breathing exercise. The color is really calming and it's helped me a lot.
I hope this helps.
❤️
Bianca