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January 29, 2019

Got 5 Minutes? Say Goodbye to Stress and Hello to Happy!

How to Raise your Vibration and Reverse Aging in just 5 Minutes a Day

By: Celina Pizarro, CHLC, CMBF, FNC, RHIA


In such a fast paced world where we are constantly exposed to blue light electronic devices feeding a stream of negative news and  it is hard to not to be stressed. A recent poll in the US ranked threat of violence, National News and the political climate among the top stressors along with fears surrounding money and job security.

“People are disturbed not by a thing but by their perception of a thing” ~Epictetus

So what is stress? If we are going to reduce it we should understand how it affects us.

Stress is a physical and mental reaction to the world around us.Your body’s responds to stressors by releasing hormones to prepare your body to react, this is the “fight or flight” response. These hormones increase your heart rate, effect your breathing and tenses the muscles.  In fact all bodily systems are affected and play a role in this stress response including your reproductive system and immune system.

Chronic stress can lead  to reduced testosterone levels (which is not a male only issue) which accelerates aging.  A weakened immune response resulting in increase illness. An increase in glucose production which can increase the risk of type 2 Diabetes. Increased blood pressure which can lead to cardiovascular disease, stroke and heart attack. Increased amount of the stress hormone cortisol and adrenaline which can lead to depression. All of which decreases your lifespan.

Can you find solace in a world of  external stressors and achieve a higher vibrational state while reversing the acceleration of aging that constant stress causes in just 5 minutes a day?

We do it all day, 26,000 times every day but 99% of time it goes unnoticed; but if done for 5 minutes mindfully and with intention it has the power to shift a stressful response to one of peace and gratitude actually raising our energetic vibration.   What is it? Its breathing.  Yes, inhalation and exhalation.  Believe it or not if you’ve never attended a yoga class or done tai chi (which I personally love and recommend) you have probably not been breathing correctly this whole time.   

Improper breathing and posture can reduce your lung capacity up to 30% and this in turn can create even mores stress on the body, heart and lungs, further elevating  cortisol levels which is associated with weight gain, mood swings, poor sleep and aging.

To breathing properly and reduce these stressors and cortisol levels start with sitting up in a well supported chair. Feet parallel to each other and firmly planted on the ground, roll your shoulders back and down away from your ears. Your spine should be erect and gently supported by the chair with your shoulders square over your hips, your gaze should be soft. Bring one hand onto your belly and the other on your chest exhale completely then breathe in through your nose feeling the expansion of your belly and chest for a count of 4.  Hold that breathe for count of 7, then exhale completely from belly and chest through the mouth making a “whoosh” sound for a count of 8 and smile. Repeat 5 – 10 times.

During your belly (diaphragm) breathing should a thought come into your head, acknowledge it and then release it. You need not clear your mind, simply see your thoughts as passing clouds and then bring your awareness back to your breathe.  This mindful breathing exercise is a natural tranquilizer for the nervous system.


This 4-7-8 belly breathing technique should be performed regularly and can be done prior to going into a potentially stressful situation. I will perform the exercise right before giving a speech or getting on stage.  Do not worry if your counts are not exactly 4-7-8, the point is to focus on your breathe inhale and hold and exhale completely with the exhalation longer than the inhalation.

For added mindfulness, take notice how your breath feels in your nostrils, is it cool? Is it warm? Are there any smells? Notice how it feels to expand and contract your diaphragm, notice your heart beating in your chest.  Do this and you will notice your stress float away on each exhalation and replaced with rejuvenative breath and energy. Smile, you are alive and well and you are now prepared to go into that board meeting cool, calm and rejuvenated.

Celina Pizarro is a prior Nationally Qualified Figure Body Builder Competitor turned full time Holistic Lifestyle and Nutrition Coach and Money Mindset Mentor.  After working for 15 years in Behavioral Health, she is now on a mission to help women get off Rx. medications and stay out of the hospital.  Sign up to receive occasional newsletters full of health, wellness and fitness tips and order a signed copy of her latest book, “You GLOW Girl!”.


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