Dr. Wendy Suzuki

And I think that listening to others and actually asking a friend, do you notice times when you think I'm more stressed than others? And sometimes you might be surprised. That might be a really good moment of realization. And so then your second question was, once you realize you're in this moment, how do you remind yourself to breathe? And that's a hard one.

And I think that listening to others and actually asking a friend, do you notice times when you think I'm more stressed than others? And sometimes you might be surprised. That might be a really good moment of realization. And so then your second question was, once you realize you're in this moment, how do you remind yourself to breathe? And that's a hard one.

And I think the best way is don't wait until, say, oh, I'm anxious. I need to breathe. But never having any practice with this breathing. It is wonderful to take... to take a class time and go to a breath meditation class. You learn so much because there is literally thousands of years of breath work technique to learn. And I've been exploring that as well. But you don't have to get super fancy.

And I think the best way is don't wait until, say, oh, I'm anxious. I need to breathe. But never having any practice with this breathing. It is wonderful to take... to take a class time and go to a breath meditation class. You learn so much because there is literally thousands of years of breath work technique to learn. And I've been exploring that as well. But you don't have to get super fancy.

Sometimes it's just about, you said you like the inhale and exhale for a longer time. That is a very basic but powerful one. Explore that on YouTube. There are thousands of free meditations you can do that. I always send people there. Practice it. See which ones you like. Sometimes it's too long of a hold for people and you have to find the one that you like. Practice it.

Sometimes it's just about, you said you like the inhale and exhale for a longer time. That is a very basic but powerful one. Explore that on YouTube. There are thousands of free meditations you can do that. I always send people there. Practice it. See which ones you like. Sometimes it's too long of a hold for people and you have to find the one that you like. Practice it.

Get it comfortable with yourself. And then it'll be easier to call it up when you do notice that moment coming up.

Get it comfortable with yourself. And then it'll be easier to call it up when you do notice that moment coming up.

Exactly.

Exactly.

And if you do do it, really think about how that made you feel. Do you feel that difference? And it's important to keep exploring how different things make you feel. Because maybe you chose just a bum breath technique. It doesn't work for you. And there are those that, you know, just won't hack it for you. So try other things, but stay aware.

And if you do do it, really think about how that made you feel. Do you feel that difference? And it's important to keep exploring how different things make you feel. Because maybe you chose just a bum breath technique. It doesn't work for you. And there are those that, you know, just won't hack it for you. So try other things, but stay aware.

And that practice of self-awareness, I think, is so important for the rest of our lives, I think.

And that practice of self-awareness, I think, is so important for the rest of our lives, I think.

Stress very physiologically releases stress hormone, cortisol. Cortisol goes through the blood-brain barrier, goes into the brain. And the danger is that there are key brain areas that you want to keep healthy and thriving and growing throughout your life that high levels of consistent cortisol will damage and then eventually kill cells.

Stress very physiologically releases stress hormone, cortisol. Cortisol goes through the blood-brain barrier, goes into the brain. And the danger is that there are key brain areas that you want to keep healthy and thriving and growing throughout your life that high levels of consistent cortisol will damage and then eventually kill cells.

And the first brain area I'll focus on is called the hippocampus, critical for memory function. And here we know that long-term stress, for example, people with PTSD, monkeys that have low rank in the pecking order, male monkeys, have tiny little hippocampi because those cells have gotten damaged, and then died. And that is not good.

And the first brain area I'll focus on is called the hippocampus, critical for memory function. And here we know that long-term stress, for example, people with PTSD, monkeys that have low rank in the pecking order, male monkeys, have tiny little hippocampi because those cells have gotten damaged, and then died. And that is not good.

We need what I like to call a big, fat, fluffy hippocampus for the rest of our lives. This is the area that first gets attacked in Alzheimer's disease, and you want to keep that beautiful and healthy. The other brain area that is attacked in stress is your prefrontal cortex, critical for decision-making, being able to shift and focus your attention. And so you are starting to damage two key areas.

We need what I like to call a big, fat, fluffy hippocampus for the rest of our lives. This is the area that first gets attacked in Alzheimer's disease, and you want to keep that beautiful and healthy. The other brain area that is attacked in stress is your prefrontal cortex, critical for decision-making, being able to shift and focus your attention. And so you are starting to damage two key areas.