It’s Thursday! Let’s take a moment together.
You might be noticing a peculiar energy as we move through August – a paradoxical mix of slowdown and acceleration. If you’re feeling this, you’re not alone.
August often brings a unique rhythm. On one hand, there’s a lingering sense of summer’s relaxation. On the other, there’s an undercurrent of anticipation as we approach the fall. For parents, this duality is especially pronounced. The lazy days of summer are winding down, but the busyness of back-to-school preparations is ramping up.
This push-pull can leave us feeling off-balance, caught between wanting to savor the last bits of summer and needing to prepare for the structure of the school year. It’s a time that can challenge even the most organized among us.
Lately, I’ve been taking care of myself by going back to basic, accessible practices like returning to a simple meditation practice – just 10 minutes a day. This, combined with intentional breathing exercises, has been my anchor in the shifting tides of August.
Which brings me to this week’s tool: the 4-4-6 breathing technique.
Here’s how it works:
- Inhale for a count of 4
- Hold for a count of 4
- Exhale for a count of 6
- Repeat for 5-10 cycles
As you become comfortable with this pattern, you can extend the exhale to 8 counts (4-4-8), which can deepen the calming effect.
Our breath is intimately connected to our nervous system. When we extend our exhale, we activate the parasympathetic nervous system – our “rest and digest” mode. This helps counteract the stress response, lowering heart rate and blood pressure, and promoting a sense of calm. For a guided version, click here.
Regular practice of this breathing technique can help build resilience to stress, improve focus, and even support better sleep – all valuable benefits as we navigate this transitional time.
Remember, the goal isn’t to eliminate stress entirely (that’s not possible!), but to build our capacity to respond to it with greater ease and flexibility.
If you’re finding this time particularly challenging, or if you’d like support in developing stress management techniques tailored to your needs, remember my team and I are here. Psychotherapy can provide a space to explore these transitions and build personalized coping strategies.
Until next Thursday, may you find moments of peace in the ebb and flow of August.
Warmly,
Elana
