Today, I want to share a piece of advice that is incredibly simple and completely free and can reduce your risk of getting type 2 diabetes and other blood sugar related diseases. It’s about harnessing the power of your breath–something you’ve always had but might not have known how to use it to positively impact your health.
I’m going to dive into the fascinating link between cortisol and blood glucose. Adding just a few minutes of deep breathing can significantly impact your stress response, and ultimately influence your glucose levels.
It's not just about reducing stress, it's about unlocking a natural mechanism within you to bring you back to balance.
When we’re stressed, our body releases cortisol, a hormone that prepares us for “fight or flight”. This response cues many different mechanisms in the body, including our muscles will take up less glucose, leaving higher amounts of circulating glucose during these cortisol spikes.
The problem is that if our cortisol levels are chronically high, it can have a negative impact on our blood sugar control with this increase in circulating glucose.
Here is where your breath comes into the equation. By engaging in mindful breathing exercises, we can calm down our nervous system, reducing cortisol, and, as a result, lessen the glucose response.
This is where our simple, yet powerful, 5-10 minute practice comes into play: a breathing exercise to help reset your nervous system. It’s designed to be quick, effective, and easy to integrate into your routine.
Find a Quiet Spot: Find a comfortable place to sit or lie down without interruptions.
Set a Timer: Commit to 5 minutes to give this practice to reap the stress-reducing benefits. Strive for 10 minutes.
Focus on Your Breath: Close your eyes, breathe in, and count to 6 for each inhale and exhale. Inhale deeply through your nose, allowing your chest and lower belly to rise as you fill your lungs. Exhale slowly through your mouth or nose, whichever feels more comfortable. Continue this pattern of deep, intentional breaths for as long as you can (aim between 5-10 minutes daily).
By carving out this short but effective practice, you're not only setting yourself up to handle the daily stressors, but actively lowering your cortisol levels and reducing the risk of stress-induced glucose spikes.
If you’re struggling with blood sugar-related health issues, like weight gain, sugar cravings, hormonal imbalances, pre-diabetes, heart health concerns or other, book a time to chat here to learn more about how we can help you balance your blood sugar.
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