Slow Down to Find Calm: A Guide to Easing the Christmas Rush

Slow Down to Find Calm: A Guide to Easing the Christmas Rush

The festive season is upon us, and while it’s a time of joy, it can also bring a whirlwind of activity. From work obligations to present shopping and navigating family dynamics, the Christmas rush can leave us feeling frazzled and disconnected.

It’s easy to get caught up in the hustle, but what if we chose to slow down? By moving through our day more deliberately—whether it’s getting ready in the morning, driving, or simply eating a meal—we send a powerful message to our bodies: it’s okay to relax.

When we pair this intention with slower breathing, we can activate the parasympathetic nervous system, often called the “rest and digest” system. This part of our nervous system helps us feel calm, grounded, and better equipped to enjoy the season.

The Science of Slowing Down

Your breath is a direct line to your nervous system. When you breathe slowly and deeply, you signal to your body that it’s safe to relax. This reduces stress hormones like cortisol, lowers your heart rate, and promotes a sense of calm.

In contrast, shallow and rapid breathing—often associated with stress—keeps your body in a heightened state of alertness, making you feel anxious and on edge. By consciously slowing your breath, you can shift out of this state and into a calmer, more present mindset.

A Breath Exercise to Slow Down

This simple breath exercise is designed to help you slow your breath, calm your mind, and bring you back to balance during the busy Christmas period.

The 4-6 Relaxation Breath

Step 1: Find a comfortable position.
Sit down in a chair with your feet flat on the ground or lie down if that feels better. Keep your back straight and shoulders relaxed.

Step 2: Breathe in through your nose for 4 seconds.
As you inhale, focus on expanding your belly rather than your chest. This engages your diaphragm, helping to ensure a deep, calming breath.

Step 3: Exhale through your nose for 6 seconds.
Let the exhale be slow and controlled, releasing all the air from your lungs. Imagine letting go of stress or tension as you breathe out.

Step 4: Repeat for 10 rounds.
If you’d like, place one hand on your belly to feel it rise and fall with each breath. This can help anchor your attention and ensure you’re breathing deeply.

Optional Add-On:

If you have extra time, extend the practice by imagining yourself in a peaceful, calming environment, like a snowy forest or by a crackling fire. Pairing breathwork with visualization can deepen your sense of relaxation.

Making It a Daily Practice

Slowing down your breath doesn’t need to take a lot of time. Even pausing for a minute or two throughout your day can make a big difference. Try integrating this exercise into moments of stillness—before heading into a busy store, while waiting in traffic, or at the start of your lunch break.

This Christmas, give yourself the gift of slowing down. By moving through your day with intention and focusing on your breath, you can bring calm to even the busiest moments.

Breathe deeply, and enjoy the season with more presence and peace.