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   Plus: Breathe like a dolphin
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                              <i>
                               By NPR health correspondent
                               <a data-linkto="https://" data-outlook-id="eae9ba49-fcb8-4d74-a2ba-9c2f3c2239a5" style="color:#2A7079;text-decoration:underline;" title="https://click.nl.npr.org/?qs=acdcb52e5cd6578c7d2e02074bbaf05d413f65467838337f85cd06bc07a13c48aa07d9406fc60765f7b6d0cfd88cb18c53fa4f0641c95d45">
                                Allison Aubrey
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                              As a journalist on frequent deadlines and a mom of three, the competing demands can feel overwhelming.
                              <br/>
                              <br/>
                              It’s easy to bottle up my struggles and muscle through. Sound familiar? But I know I need better ways to live with stress.
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                              <b>
                               <span style="color:#2A7079;">
                                <span style="font-size:22px;">
                                 Welcome to NPR's Stress Less!
                                </span>
                               </span>
                              </b>
                              <br/>
                              <br/>
                             </div>
                             <div style="line-height: 150%;">
                              Over the next five weeks, this newsletter will bring you science-backed tools and strategies that can help improve your well-being and reduce anxiety.
                              <br/>
                              <br/>
                              We’ll walk you through hands-on exercises and introduce you to some very cool stress-busting role models.
                              <br/>
                              <br/>
                              And — another cool thing: We’ll be sharing highlights from an online course from Northwestern University that teaches eight skills to improve resilience in the face of stress and find more joy. The course has been shown to help people dealing with really tough situations, like caregiving and illness. And now the researchers are studying whether it can help with the kind of everyday stress we all have.
                              <br/>
                              <br/>
                              Each week in the newsletter, we'll bring you a taste of these skills and advice from other experts too.
                              <br/>
                              <br/>
                              These skills are not magic bullets. They can’t make tough circumstances disappear. But they can help you thrive, no matter what life throws at you.
                              <br/>
                              <br/>
                              <b>
                               I know they’ve made a difference for my stress and I hope they help you!
                              </b>
                              <br/>
                              <br/>
                              Let’s do this!
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                        <b id="docs-internal-guid-3c87e592-7fff-0eb8-1878-afc9fd50efc0">
                         🌟
                        </b>
                        <b>
                         Try this: Breathe like a dolphin to find calm
                        </b>
                        <br/>
                        <br/>
                        <i>
                         Before we officially start the quest, here's a little taste of what's to come: a practice to help soothe your stress.
                        </i>
                        <br/>
                        <br/>
                        Sit down and place one hand on your lower abdomen and the other on your chest. Take a few breaths and notice how you feel. “Normally with stress, we are breathing high up in the chest,” says Dr. Adrienne Hampton of the University of Wisconsin.
                        <br/>
                        <br/>
                        Instead, enlist your diaphragm, the dome-shaped muscle below your lungs. Breathing slowly and deeply, engaging the diaphragm can calm the stress response, Hampton explains. Here's how:
                       </div>
                       <ul>
                        <li style="line-height: 150%;">
                         <b>
                          With each inhale,
                         </b>
                         <b>
                          let your belly softly expand
                         </b>
                         into your hand. This allows the diaphragm to contract, making space for your lungs to fill with air.
                        </li>
                        <li style="line-height: 150%;">
                         <b>
                          When you exhale, let your belly sink
                         </b>
                         and the diaphragm muscle will relax, pushing air out of your lungs.
                        </li>
                       </ul>
                       <p style="line-height: 150%;">
                        Try it for a few minutes daily, or whenever you feel frazzled.
                        <a data-linkto="https://" style="color:#2A7079;text-decoration:underline;" title="This visualization">
                         This visualization
                        </a>
                        can help you slow down and enjoy the practice:
                       </p>
                       <ul>
                        <li style="line-height: 150%;">
                         <b>
                          Imagine you have a breathing hole
                         </b>
                         like a dolphin’s in the bottom of each foot.
                        </li>
                        <li style="line-height: 150%;">
                         <b>
                          Now take a breath
                         </b>
                         , and imagine that you’re drawing in air through those holes and up to your belly.
                        </li>
                        <li style="line-height: 150%;">
                         <b>
                          Reverse this as you slowly exhale
                         </b>
                         , and imagine that you’re breathing the air out through your feet.
                        </li>
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                            Please share your thoughts about this newsletter and your tips for coping with stress.
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                            and we may use your tips in an upcoming story or newsletter.
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                             Please note:
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                           These strategies have been shown to be beneficial for people dealing with stress from tough situations, but are not a replacement for mental health treatments such as counseling or medication.
                           <br/>
                           <br/>
                           <i>
                            All artwork by Maria Fabrizio. Art direction by Katie Hayes Luke. Editing and additional reporting by Vicky Hallett and Carmel Wroth, with Emily Barocas, Malaka Gharib, Jane Greenhalgh, Joy Yoo, Arielle Retting and Anandita Bhalerao.
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