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to follow you.

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the 21-day breakthrough challenge

and another to apply it.

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and other training.

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Racking In Cash Honestly, with a

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who don't make any money,

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It's something we all deal with in life.

Between work, bills, and negative news stories.

It’s like stress DRAINS your “batteries” —

making you feel tired, lethargic, and out of it.
But the good news is, a lot of stress is avoidable…

You just need a few tricks up your sleeve

to keep your stress levels in check.

So in honor of National

Stress Awareness Month —

I want to share some stress management

tactics with you today…

And answer some of the most common

stress-related questions

I get from patients and readers like you.
Let’s start with a question I hear all the time:

“When I encounter a stressful situation…

what’s the first thing I should do?”
The easiest and quickest way

to calm your body’s stress

response is through controlled breathing.
I first learned about this effective tool

in my years as a surgeon.

For the most part, I’m focused and “in the zone”

in the operating room…

But when something unexpected happens?

I use controlled breathing to steady

my heart rate and nervous system.
It works like this:

My Favorite Stress-Busting Breathing Exercise

Breathe in through your nose for a count of 3…

Then out through your mouth with pursed lips

(like blowing out a candle) for a count of 6…
Repeating until you feel your tight breath deepen,

your heart rate calm, and your mind become more in control.
In for 3, out for 6… in for 3, out for 6.

Try it the next time you feel stress rising

and I guarantee you will notice a difference!
“What’s the best way to

keep stress at bay long-term?”
First off, it’s important to realize:

You can actually control your

day-to-day stress levels

more than you might think.
See, your thoughts play a powerful role

in your stress response.

They can either SPIKE your stress hormones…

Or help calm them down.

That’s why simply becoming

more aware of your thoughts

a few times per day can make a real difference.
Now, in addition to bringing

awareness to your stress levels…

I also recommend setting some time each day —

maybe first thing in the morning,

or last thing at night —

to focus on the positive things in your life.
Taking just a few moments

to count your blessings

has a remarkable effect, making it easier

to get a handle on negative thought patterns.
Because as hard as it may be to recognize

in a moment of stress…

there’s always something to be thankful for.
“Does meditation actually work?”

Absolutely.

Not only is it one of the most powerful

stress-busters around…

Mediation is scientifically linked

to improved gut health —

and science shows meditators

have a far more diverse microbiome

than people who don’t meditate.
Now, don't worry — I'm not going to tell you

to spend hours a day

sitting on the floor trying to empty your mind.

Even 3 minutes of meditation

does a world of good.
Here’s a simple way to do it:

Sit comfortably, close your eyes,

and focus on your breath.

Slowly inhale through your nose…

then exhale through your mouth —

just like the breathing exercise I shared earlier.
If your mind starts to wander (and it will),

simply bring your attention back to your breath.
You don’t need to “clear your mind” perfectly —

just give your body a few minutes to slow down.
That alone can help calm your

nervous system and reduce stress.
“Is there anything I can doTODAY

to help with stress?”
Sometimes, nothing dispels stress better

than real-life social connection.

So call a friend…

Chat with a neighbor…

Or simply strike up a conversation

with the cashier

the next time you’re out shopping

(I embarrass my wife Penny

all the time when I do this!).

​​Why? Because even brief,

friendly interactions can help lower stress

and boost your mood.

I hope these tips help ease

any stress in your life, Alan.
Give them a try the next time

you feel that pressure building up…

And have a great, stress-free day!

I’ll be in touch again soon.
Looking out for you,

Steven Gundry, MD

Our System Of Success TEAM

Training Presentation can help

to become Good Millionaires

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