We are living in tumultuous times. With lock downs, viruses and violent demonstrations all around the world, it’s easy to understand why many are becoming overwhelmed and anxious.

Alarming footage is all over the TV and the internet propagating an ever confusing mixture of messages. It’s hardly surprising that people are becoming confused, anxious and on edge.

When you find yourself in a constant state of anxiety, confusion or anger, the vital processes in your body begin to shut down. Your immune and digestive systems are the first to suffer.

However, there is a way to conquer this before those challenging moments turn your life into a menage of anxiety, anger and confusion.

In order to step back from the precipice you must be in control. In order to take control it is important to cultivate daily practices in your life which will help both calm and centre you.

Here are two things you can do each day which will both nourish your body and calm your mind.

Magnesium

Magnesium is a vital nutrient which the cells in your body need in order to make and use energy.

Magnesium also stops your body from absorbing the toxins which you come into contact with in everyday life.

Magnesium also limits your brain’s reflexive responses to stress, so you will produce fewer stress hormones!

Remember when you’re in a constant state of stress, you’re hippocampus creates an excess of cortisol. This can lead to the inability to retain memories.

Studies have shown that women need 320 mg per day and men 420 mg.

Diaphragmatic Breathing

Diaphragmatic breathing is when you breathe in slow and deep so that your stomach (specifically the diaphragm) expands, followed by your lungs.

According to a Harvard study, diaphragmatic breathing helps oxygen travel all over the body. This calms down racing hearts and stimulates the vagus nerve. This in turn lowers the body’s need to produce stress hormones.

If you practice deep diaphragmatic breathing 5 times a day, you will ease the tension in your body, decrease your anxiety levels, sleep deeper, and ultimately boost your energy levels.

Here’s how to do it

Find a safe quiet place where you can lay flat on your back or sit with your back flat against a wall. Keep your back straight, it’s easier to notice the depth of your breath that way.

Now take 3 normal breaths.

Place your hands on your stomach, just above your belly button.

Breathe in slowly through your nose and try to expand your stomach so much that your hands rise with it.

Hold for just a second and notice how far your hands have risen on your belly.

Now breathe out slowly through your mouth.

Repeat this 5 times. Each time, try to relax and breath in even deeper.

Adding these two simple and powerful additions to your daily routine will help your mind stay calm and centred. Especially in these stressful times.

Anonymous leaves you now with this gentle and calming piano music.

Peace and Tranquility.