Issue link: https://www.ascpskindeepdigital.com/i/1542457
Expand your offerings safely with Advanced Esthetics Insurance at ascpskincare.com 63 To benefi t from controlled breathing, follow this advice: • Take long, slow, deep breaths (also known as abdominal or belly breathing). • As you breathe, gently disengage your mind from distracting thoughts and sensations. • Perform this daily breathing exercise between clients and at night for 10 minutes before going to bed. At night, you can combine this technique with progressive muscle relaxation. After a few minutes of deep breathing, focus on one part of the body or one group of muscles at a time, mentally releasing any physical tension you feel there. A mental body scan can help boost your awareness of the body- mind connection. You can also add meditation. This involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into thoughts about the past or the future. Exercise and Walking Outdoors We talk frequently about energy and spirit in our industry. As service providers, it's essential to monitor and recharge our bodies and minds so we can continue to give our clients and families our best. This involves more than simply lifting weights at the gym. Set aside 30 minutes a day for walking outdoors. One study found that spending at least 20–30 minutes immersed in nature contributed to a signifi cant drop in cortisol levels, the hormone related to stress responses in the body. 7 Walking as exercise also releases endorphins—the "feel-good" hormone—which reduce stress. 8 Creating an at-home program of strength and aerobic training can enhance this. Studies show that exercise can also boost the immune system. 9 Exercise can also help maintain skin health. In one study, frequent exercisers over age 40 had skin resembling the more supple, elastic skin of people in their 20s and 30s. 10 Change your lifestyle from sedentary to one that focuses on caring for yourself. Before you begin your program, visit your doctor to get a complete physical. If you are 35 or older, be diligent about scheduling an annual exam with a physician. Again, we can't help others if we aren't in optimal health. Diet Stress has been shown to cause infl ammation in the brain and the body. 11 Chronic infl ammation can increase the risk of serious health issues like cancer, cardiovascular disease, arthritis, and conditions such as Type 2 diabetes. 12 In addition to engaging in exercise, it's vital to nourish our bodies from the inside. When juggling family, business, and social obligations, it's easy to overlook nutritional needs and grab something quick to eat that isn't as balanced as it could be. However, eating a diet rich in anti-infl ammatory foods is nutritious skin health. In one study, frequent exercisers over age 40 had skin resembling the more supple, elastic skin of people in We can't avoid all sources of stress, but we can develop healthier ways of responding to them. PEXELS