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A Quick Way To De-Stress

by | March 7, 2023

When was the last time you felt empowered?

When in a state of chronic stress, we can often feel defeated, inhibited and drained due to fear and worries. Stress, past experiences, our genetics, trauma, our conditioned responses all impact how we react to stress.

Today, I will teach you a tool that I have been using myself and teaching to patients for almost a decade. This tool will help you regulate your stress response and gives you greater control over your physiology. I learned it from Dr. Andrew Weil, a pioneer in integrative medicine.

I recommend using the 4-7-8 breath in the morning when you wake up, at night, when you go to bed, and at any time you experience a stressful event, to help reset your nervous system and consciously guide your physiologic stress response. It’s also helpful to use when you are shifting from one task to the next, to mentally and mindfully clear the space and place yourself in an open, grounded and receptive state. We typically recommend 4 breath cycles at a time.

I invite you to join me in the practice of 4-7-8 breath.

Nothing stated or posted in this video is intended or should be taken to be the practice of medical or counseling care. The information made available on this video, including, but not limited to, interviews, text, graphics, images, links to articles, websites, and other material contained in this video, is strictly for informational and entertainment purposes only. The information in this video is NOT (and should not be used as) a substitute for professional psychiatry, psychology, medical, nursing, or professional healthcare advice or services, nor is it designed to suggest any specific diagnosis or treatment. Please always seek medical advice from your physician or a qualified health care provider regarding any medical questions, conditions or treatment, before making any changes to your health care regimen, medications or lifestyle habits. None of the information in this video is a revideo or warranty that any particular drug or treatment is safe, appropriate or effective for you, or that any particular healthcare provider is appropriate for you. Never disregard professional medical advice or delay seeking help from a health care provider due to something you have read, heard or seen in this video. Your viewing/use of this video does not create in any way a physician-patient relationship, any sort of confidential, fiduciary or professional relationship, or any other special relationship that would give rise to any duties. This video does not recommend or endorse any specific tests, healthcare providers, procedures, or treatments, and if you rely on any of the information provided by this video, you do so solely at your own risk.

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About the Author

Bojana Jankovic Weatherly, MD

Bojana Jankovic Weatherly, MD

Dr. Bojana (Boy•ana) Jankovic Weatherly is an award winning physician, double board certified in internal and integrative medicine. After completing internal medicine residency, she did a fellowship in integrative medicine, trained in functional medicine, nutrition and mindfulness. Her approach is rooted in evidence-based medicine that is personalized to each individual she works with.


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