Anxiety can feel overwhelming and impossible to change, especially when you run your own business. You have to deal with finances, clients or customers, meeting expectations, and so much more. It can really take a mental toll.
However, there are easy-to-learn breathing techniques that can help you maintain your calm during stressful moments. With the help of this mini-course, you’ll be able to reset your mind—and even your heart rate and blood pressure—to feel better in just a matter of minutes.
In these short video lessons, I’ll introduce you to skilled therapists and coaches who will guide you through simple ways to manage your anxiety. There will also be homework and quizzes to make sure you master the techniques.
I’m especially excited to share these tools with you because of the impact they’ve had in my life. I was inspired to create Centered because of the challenges I faced in my early twenties. I struggled with anxiety and depression and didn’t know how to cope. So, my mom found me a DBT therapy skills group, which I went to once a week.
It was life-changing – and I still use many of these skills. However, it was also expensive, which limits who can get this type of help. Therefore, it’s now my mission to make these mental health tools and skills more accessible for everyone who needs them.
I hope you gain valuable skills from these 5 mini-lessons and have a little more calm in your life.
Day 1: The Box Breath
Join Jen Cui, a holistic health coach, to learn The Box Breath. This is an excellent tool that you can do to manage entrepreneur anxiety, with no one else even knowing. All you have to do is inhale for a count of four, hold for four, exhale for four, and hold for another four.
As you start to do this, you’ll feel your body slowing down, reconnecting with yourself. Use it when you’re in a meeting, before a presentation, or before you meet a new date – whenever you feel anxious. I hope this brings you a greater sense of calm and peace.
Day 2: Humming Bee Breath
Today’s tool is called Humming Bee Breath. It’s one of my favorites to help get through uncomfortable situations and manage entrepreneur anxiety. Plus, studies show that it can decrease your heart rate and improve blood pressure.
You’re going to learn this relaxing yogic practice – also known as Bhramari pranayama – from breathwork coach Clarissa Hoffmann. Use it anytime to soothe your spinning mind and relax your nervous system. Just inhale through the nose and exhale with an mmmm sound. When you repeat this just 10 times, you will already notice a change.
Day 3: Countdown to calm
Hello again! Today you’re going to join licensed psychologist, holistic health coach, and registered health teacher Aleece Behr to learn the Countdown to Calm. This lesson helps you to feel good and get through challenging parts of the day.
You’re going to count down from five, and engage a different one of your senses with each number. The beautiful part of this countdown is that you can do this anywhere, and it can help you feel revitalized when you’re down.
Day 4: Breath of Fire
Welcome to Day 4! Today you’re going to join Clarissa Hoffmann again to practice the Breath of Fire technique. I love this technique because it’s intense and can quickly make you feel more optimistic.
You’ll start with some simple breaths and then build up to a double breath. As you go through the practice, it’s common to feel tingling throughout your body. Afterward, you’ll feel energized and ready to take on the challenges of your day.
Welcome back for our final lesson! Today we’re going to learn Alternative Nostril Breathing with our amazing teacher Aleece Behr.
Your breath is always with you, so it’s a great tool to calm your nervous system. While it may feel a little funny at first, all you have to do is take two fingers – usually your pinky and thumb – to shut the airway off with one finger. Breathe in through one side of the nose, then exhale through the opposite. Then, repeat for a total of at least five times.
I hope you enjoyed learning these techniques to manage entrepreneur anxiety. If you’re interested in other techniques to improve your mental health, check out my other mini-course here.