{"id":1593,"date":"2018-05-07T12:57:29","date_gmt":"2018-05-07T12:57:29","guid":{"rendered":"https:\/\/www.dev.nancybonamy.com\/votre-outil-anti-stress-a-portee-de-main-en-expatriation\/"},"modified":"2024-10-14T18:01:00","modified_gmt":"2024-10-14T16:01:00","slug":"votre-outil-anti-stress-a-portee-de-main-en-expatriation","status":"publish","type":"post","link":"https:\/\/nancybonamy.com\/en\/anti-stress-tool-in-expatriation\/","title":{"rendered":"BREATHING! The anti-stress tool in expatriation."},"content":{"rendered":"<p class=\"wp-block-paragraph\">Have you ever noticed how the hustle and bustle of everyday life gets a BIG boost at certain times of the year, especially when we're facing a life, career or expat transition?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Our diaries are full of invitations, professional meetings, annual celebrations and social events! If you're an expat, you've got the numerous farewell celebrations for those who are moving on to new horizons, preparations for holidays in your home country, friends and family coming to visit you... and for many of us, organizing a move!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We're juggling lists of shopping to do, appointments not to forget, thank-you cards to write, gifts to buy, passports to renew, not forgetting medical checks for the children's schools, and the list goes on and on.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">During all this logistics, with all these departures and changes, we are often also faced with a heavy emotional burden to manage or support, whether for yourself or your children. The end of the school year is such an intense time that we sometimes forget the most important thing: <strong> <mark class=\"has-inline-color has-palette-color-2-color\">BREATHE!<\/mark><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading translation-block\" style=\"text-transform:none\"><strong>INSPIRE<\/strong> through your nose - <strong>EXPIRE<\/strong> through your mouth!<\/h2>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">We breathe, of course, but systematically, automatically, without paying attention. When was the last time you consciously took a deep breathing? Let's do it right now! Stop reading this article for a moment, sit back in your chair and take three deep breaths!<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong>INSPIRE<\/strong> through your nose - <strong>EXPIRE<\/strong> through your mouth!<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong>INSPIRE<\/strong> through your nose - <strong>EXPIRE<\/strong> through your mouth!<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong>INSPIRE<\/strong> through your nose - <strong>EXPIRE<\/strong> through your mouth!<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">Is it done? How do you feel now? Have you noticed how these three deep breaths have an immediate impact on your well-being? You probably feel calmer and more grounded in the present. The good news is that it's easy and always within reach! Your breathing is your best ally, your essential anti-stress tool.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHING<\/mark><\/strong> is not only vital, but also fundamental to calming our emotions, our thoughts, our reactions and, ultimately, to being more effective. It is a precious tool for emotional, mental and physical awareness.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHING<\/mark><\/strong>\n consciously and deeply provides space for a short break. It helps us to stop for a moment, anchor ourselves in the present and listen to what's going on inside us, here and now.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHING<\/mark><\/strong>\n consciously and deeply activates our parasympathetic nervous system, which puts us in a state of relaxation and reduces our stress symptoms.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHING<\/mark><\/strong>\n consciously and deeply allows our rational brain to connect with our emotional brain... so that we are not overwhelmed by our emotions and so that we can calm our worries, doubts, fears, anger or frustrations. Conscious breathing doesn't solve our problems, but it does help us to see things more clearly.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHING<\/mark><\/strong>\n consciously and deeply is much better than ruminating. As <a href=\"https:\/\/www.christopheandre.com\" target=\"_self\">Christophe Andr\u00e9<\/a>, the famous French author and psychiatrist, puts it:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph translation-block\"><strong>\u201cBreathing does not transform reality. But breathing does transform our experience of reality. And preserves our ability to act on that reality.\u201d<\/strong><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">When I discovered that conscious breathing was my ally in dealing with the little and big worries of everyday life, I decided that I was going to make sure that I <strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHING<\/mark><\/strong>\n consciously several times a day until it became a habit... a conscious automatism!<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\"><strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n as soon as I feel a little tired.\n<br>\n<strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n as soon as I feel tension.\n<br>\n<strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n to anchor myself in the present moment.\n<br>\n<strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n to feel ALIVE!<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">With my clients, before each coaching session begins, we take two or three minutes to simply <strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n deeply and consciously. This is what allows us to commit fully to the coaching session and create our own little bubble for the duration of the session.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"text-transform:none\">Adding a few beautiful breathings to your daily routine<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Here are some tips to help you add a few beautiful breathings to your daily routine!<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">1. <strong>Set yourself the intention<\/strong> of stopping several times a day to <strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n deeply and consciously.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">2. <strong>Set yourself reminders<\/strong> so that you don't forget to <strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Program an alarm on your phone.<\/li>\n\n\n\n<li>Stick post it notes on your mirror, desk or fridge.<\/li>\n\n\n\n<li class=\"translation-block\">Wear a bracelet with the word <strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHING<\/mark><\/strong>  on it.<\/li>\n\n\n\n<li class=\"translation-block\">Decide to <strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n every time you open a door.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">3. <strong>Take advantage of a transition to<\/strong> <strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When you wake up before getting out of bed.<\/li>\n\n\n\n<li>When you sit down at your desk or before turning on your computer.<\/li>\n\n\n\n<li>When you sit down at your desk or before turning on your computer.<\/li>\n\n\n\n<li>Every time you get up from your desk chair.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">4. <strong>Give a hug<\/strong> to your partner, child, friend... and at the same time take this moment to <strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n deeply together.<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">5. <strong>Meditate for 5 minutes<\/strong> a day, concentrating on your breathing. First take three deep breaths: <strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n in through your nose as you watch your belly expand and <strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n out through your mouth as you watch your belly collapse. Then breathe normally, concentrating on an area of your body where you can easily detect your breathing: at the entrance to your nostrils, your chest, your throat or your stomach.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" style=\"text-transform:none\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">Our breathing is our best ally. It allows us to refocus, relax, recharge our batteries, take a break, release physical tension and calm our emotions and thoughts. By being aware of our breathing and using it as a relaxation tool during stressful periods, we're equipping ourselves with a simple tool that's always at hand to help us manage our hectic expatriate lives!<\/p>\n\n\n\n<p class=\"wp-block-paragraph translation-block\">So, from now on, when you feel the stress coming on... remember to <strong><mark class=\"has-inline-color has-palette-color-2-color\">BREATHE<\/mark><\/strong>\n!<\/p>","protected":false},"excerpt":{"rendered":"<p>Avez-vous d\u00e9j\u00e0 remarqu\u00e9 \u00e0 quel point la fr\u00e9n\u00e9sie du quotidien prend un GRAND coup d\u2019acc\u00e9l\u00e9rateur \u00e0 certaines p\u00e9riodes de l&rsquo;ann\u00e9e, en particulier lorsqu&rsquo;on fait face \u00e0 une transition de vie, de carri\u00e8re ou li\u00e9e \u00e0 notre vie d&rsquo;expat ? Nos agendas regorgent d\u2019invitations, de r\u00e9unions-bilan, de c\u00e9l\u00e9brations et de sorties annuelles ! En expatriation s\u2019y [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15451,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prendre-soin-de-mon-bien-etre-de-mon-energie"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>RESPIRER : Outil anti-stress en expatriation ! - Nancy Bonamy<\/title>\n<meta name=\"description\" content=\"En expatriation, votre outil anti-stress toujours \u00e0 port\u00e9e de main est votre RESPIRATION ! 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The anti-stress tool in expatriation.  - Nancy Bonamy","isPartOf":{"@id":"https:\/\/nancybonamy.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/nancybonamy.com\/votre-outil-anti-stress-a-portee-de-main-en-expatriation\/#primaryimage"},"image":{"@id":"https:\/\/nancybonamy.com\/votre-outil-anti-stress-a-portee-de-main-en-expatriation\/#primaryimage"},"thumbnailUrl":"https:\/\/nancybonamy.com\/wp-content\/uploads\/2018\/05\/RESPIRER-outil-anti-stress-en-expatriation.png","datePublished":"2018-05-07T12:57:29+00:00","dateModified":"2024-10-14T16:01:00+00:00","description":"When expatriating, your anti-stress tool always at hand is your BREATH! Discover the benefits of breathing!","inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/nancybonamy.com\/votre-outil-anti-stress-a-portee-de-main-en-expatriation\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/nancybonamy.com\/votre-outil-anti-stress-a-portee-de-main-en-expatriation\/#primaryimage","url":"https:\/\/nancybonamy.com\/wp-content\/uploads\/2018\/05\/RESPIRER-outil-anti-stress-en-expatriation.png","contentUrl":"https:\/\/nancybonamy.com\/wp-content\/uploads\/2018\/05\/RESPIRER-outil-anti-stress-en-expatriation.png","width":400,"height":335,"caption":"une image qui dit RESPIRER est l'outil anti stress en expatriation"},{"@type":"WebSite","@id":"https:\/\/nancybonamy.com\/#website","url":"https:\/\/nancybonamy.com\/","name":"Nancy Bonamy","description":"Coaching en transitions professionnelles &amp; personnelles","publisher":{"@id":"https:\/\/nancybonamy.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/nancybonamy.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/nancybonamy.com\/#organization","name":"Nancy Bonamy","url":"https:\/\/nancybonamy.com\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/nancybonamy.com\/#\/schema\/logo\/image\/","url":"https:\/\/nancybonamy.com\/wp-content\/uploads\/2024\/07\/Logo-icone-site-N.Bonamy.png","contentUrl":"https:\/\/nancybonamy.com\/wp-content\/uploads\/2024\/07\/Logo-icone-site-N.Bonamy.png","width":150,"height":150,"caption":"Nancy Bonamy"},"image":{"@id":"https:\/\/nancybonamy.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/nancybonamycoaching","https:\/\/www.linkedin.com\/in\/nancybonamy\/","https:\/\/www.youtube.com\/channel\/UCjGtEzaZhSMKjzbYQaljWDQ","https:\/\/www.instagram.com\/nancybonamy\/"]},{"@type":"Person","@id":"https:\/\/nancybonamy.com\/#\/schema\/person\/fca04c98f061a897e6e69793d01bd4ec","name":"laurence Fernando","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/68046747582f71ad461883f8d12160ac03276c94281c1897ebb6edaee4fef642?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/68046747582f71ad461883f8d12160ac03276c94281c1897ebb6edaee4fef642?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/68046747582f71ad461883f8d12160ac03276c94281c1897ebb6edaee4fef642?s=96&d=mm&r=g","caption":"laurence Fernando"}}]}},"_links":{"self":[{"href":"https:\/\/nancybonamy.com\/en\/wp-json\/wp\/v2\/posts\/1593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nancybonamy.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nancybonamy.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nancybonamy.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nancybonamy.com\/en\/wp-json\/wp\/v2\/comments?post=1593"}],"version-history":[{"count":5,"href":"https:\/\/nancybonamy.com\/en\/wp-json\/wp\/v2\/posts\/1593\/revisions"}],"predecessor-version":[{"id":15211,"href":"https:\/\/nancybonamy.com\/en\/wp-json\/wp\/v2\/posts\/1593\/revisions\/15211"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nancybonamy.com\/en\/wp-json\/wp\/v2\/media\/15451"}],"wp:attachment":[{"href":"https:\/\/nancybonamy.com\/en\/wp-json\/wp\/v2\/media?parent=1593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nancybonamy.com\/en\/wp-json\/wp\/v2\/categories?post=1593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nancybonamy.com\/en\/wp-json\/wp\/v2\/tags?post=1593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}