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Pause Once Today

Sometimes, it feels like life is coming at us QUICKLY. This is particularly true at the beginning of starting something new (hello school year) or when you are in the middle of a very important project.

This month at Spark This Day, we are recognizing this "life on a treadmill" mentality and working in a pause once a day.

So, let's try it out with the 4 count breath. Read the instructions and then try it yourself.

  1. Set a timer for 30 seconds

  2. Inhale for 4 counts

  3. Exhale for 4 counts

  4. Repeat

Before you continue to read, notice: Do you feel any different? Small practices for even 30 seconds make a different when we embed them into our daily lives. In fact, research on mindfulness strategies like the 4 count breath have been proven to:

  • Reduce rumination

  • Reduce stress

  • Boost working memory

  • Help you focus

  • Reduce emotional reactivity

  • Increase cognitive flexibility

  • Boost relationship satisfaction

  • ...and more

Here's your challenge for today, particularly DURING your work day: when you notice something that makes you feel [frustrated, sad, annoying, etc. you choose], pause and practice the 4 count breath.

This August at Spark This Day, our habit builder will be to work 1 breathing break into your day. That's it. If you want a little assistance in getting you there, make sure to Opt-In to our August Pathway and join the Breathing Toolkit Challenge. See you in the app!

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