Dr. Wendy Suzuki

to turn the volume down on those anxiety cues that then launch stress. And learning what they are for yourself, but also using the tools of science to turn that volume down. It's a simple first step that everybody can take. How do we do that? So the first thing that you can do is first realize, you said, how do we know we're stressed? Self-reflect for a moment.

to turn the volume down on those anxiety cues that then launch stress. And learning what they are for yourself, but also using the tools of science to turn that volume down. It's a simple first step that everybody can take. How do we do that? So the first thing that you can do is first realize, you said, how do we know we're stressed? Self-reflect for a moment.

Am I telling everybody I'm stressed all the time? Do I not sleep well because of stress? When you do that, there are my number one and number two tools that I immediately go to. And I know you've talked about this so many times on your show. Number one, because it is immediate stress. is deep breathing, breath work. Why?

Am I telling everybody I'm stressed all the time? Do I not sleep well because of stress? When you do that, there are my number one and number two tools that I immediately go to. And I know you've talked about this so many times on your show. Number one, because it is immediate stress. is deep breathing, breath work. Why?

Because breath work activates the equal and opposite part of that sympathetic fight or flight system, the parasympathetic system. I told you all the things that stress activates, heart rate raise, respiration raise, you know, your blood rushing. I can't control where my blood rushes and I can't really control my heart rate, but I can control exactly how deep and profound and deep

Because breath work activates the equal and opposite part of that sympathetic fight or flight system, the parasympathetic system. I told you all the things that stress activates, heart rate raise, respiration raise, you know, your blood rushing. I can't control where my blood rushes and I can't really control my heart rate, but I can control exactly how deep and profound and deep

frequent my breathing is. So that's why just deep breathing, just two or three times can, you know, try it out. It can really calm you down. And if you practice it, it gets even more powerful. That's my tool, go-to number one. And it's number one, because if I'm getting anxious about this interview, I could actually do this in the background. You don't even know.

frequent my breathing is. So that's why just deep breathing, just two or three times can, you know, try it out. It can really calm you down. And if you practice it, it gets even more powerful. That's my tool, go-to number one. And it's number one, because if I'm getting anxious about this interview, I could actually do this in the background. You don't even know.

And I can calm myself down even in the heat of a, this is not a stressful, conversation at all, but I'm pretending that, you know, it could be. Number two is moving your body. And so 10 minutes of walking outside or anywhere up and down the stairs, down the hallway has been shown to decrease your anxiety and stress levels.

And I can calm myself down even in the heat of a, this is not a stressful, conversation at all, but I'm pretending that, you know, it could be. Number two is moving your body. And so 10 minutes of walking outside or anywhere up and down the stairs, down the hallway has been shown to decrease your anxiety and stress levels.

You know, the easiest is just deep, you know, for three or four counts in, three or four counts out. But I like box breathing, which I know you know about. Deep breath in for four counts, hold at the top for four counts. Deep breath out for four counts. Hold it at the bottom for four counts. It's funny.

You know, the easiest is just deep, you know, for three or four counts in, three or four counts out. But I like box breathing, which I know you know about. Deep breath in for four counts, hold at the top for four counts. Deep breath out for four counts. Hold it at the bottom for four counts. It's funny.

Every time I even say that, and I often say that in these kinds of interviews, I feel myself de-stressing as I do that because the muscle memory of when I do do that comes back.

Every time I even say that, and I often say that in these kinds of interviews, I feel myself de-stressing as I do that because the muscle memory of when I do do that comes back.

I think to get closer to your cues, the easiest answer is breathing. to spend time in open awareness of your own cues. And just as you said, and it's the same for me, they don't suddenly appear on a list in front of you. You have to go and seek them out because for you, it was in your head, it was in your body. I'll never forget multiple times I've had the

I think to get closer to your cues, the easiest answer is breathing. to spend time in open awareness of your own cues. And just as you said, and it's the same for me, they don't suddenly appear on a list in front of you. You have to go and seek them out because for you, it was in your head, it was in your body. I'll never forget multiple times I've had the

experience of deep tissue massage in certain places that triggered just crying in me. And I'm so sorry, what's happening? They said, no, I've just touched a point in your body that you store a lot of stress.

experience of deep tissue massage in certain places that triggered just crying in me. And I'm so sorry, what's happening? They said, no, I've just touched a point in your body that you store a lot of stress.

actual physical crying. I couldn't help it. It's happened just twice, but that was my very clear cue that I also store a lot of stress and anxiety in my own body. You have to go and look for that, and you have to notice it, and you have to remind yourself when you've been covering up. your own stress and anxiety, which I am also a master of. It takes a little exploration.

actual physical crying. I couldn't help it. It's happened just twice, but that was my very clear cue that I also store a lot of stress and anxiety in my own body. You have to go and look for that, and you have to notice it, and you have to remind yourself when you've been covering up. your own stress and anxiety, which I am also a master of. It takes a little exploration.