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On Wednesdays, we’ll reflect: See below for some some of what I’ve learned from the week to inspire reflection, a well-being soundbite, and a view of my wish list / recs / things I’m currently obsessing over. 🙂
1/3. W.I.L.T.W (What I Learned This Week)
Navigating the Subtle Nudges: The Active Practice of Boundary Keeping
This week, I had a thought-provoking encounter around boundaries that, from an outside-in perspective, felt like a very ordinary run-of-the-mill exchange. It highlighted for me that sometimes, the real challenge isn't just in setting our boundaries, but in the internal resolve required to respect them ourselves. It's almost as if a subtle discomfort can arise when we stand firm, even during well-intentioned nudges from others. It's almost a natural human tendency to feel a slight pull to be agreeable, even when it involves navigating our established boundaries.
This past weekend, I was on the hunt for the final touches to complete an outfit (looking for a belt and some necklaces to accessorize) and asked a Sales Associate for help in pulling items from the store. I thought I had made it clear from the get-go that I was working within a specific budget; However, as I narrowed my choices, I experienced a subtle encouragement to reconsider that limit.
I heard well-meaning suggestions like, "Even though getting both is over budget, you'll wear both all the time!" and the complimentary, "But it looks so good on you, you absolutely deserve both!" While I recognize that 1) I am the one who asked for help and 2) their role inherently involves supporting customers while being enthusiastic about their merchandise, it did cause me to briefly second-guess my parameters.
In essence, this experience, though perhaps not a perfect example, highlights how everyday scenarios serve as a potent reminder to critically assess our self-imposed limits, to mindfully consider their permeability, and to actively engage in respecting those distinctions in our interactions.
2/3. Well-being Weapons
The Physiological Sigh: Your Quick Stress Reset
I had to drop into the DMV this past week to finalize my vehicle registration and was joined by a plethora of people who were visiting to get their new Real ID. Even though I had booked my appointment, I found myself waiting for a lot longer than initially intended and getting a bit overwhelmed. I couldn’t do anything about it, so I tapped into the “physiological sigh”—one of my favorite techniques to use virtually anywhere to decrease my stress. So, I wanted to share it with you.
What is the physiological breath?
A specific breathing technique characterized by two short, successive inhales through the nose, immediately followed by a long, slow exhale through the mouth.
Think of it as a rapid reset for your nervous system, a discreet tool you can use anywhere to counter feelings of stress and anxiety.
This isn't about counting breaths; it's about the distinct pattern of inhale-inhale-exhale that triggers a physiological response.
How does it work? (Bear with me as I throw some light science at you based on what I’ve learned about this technique from a friend who told me to try it out way back when in September — Hi Cara!!)
Heightened stress → shallow breathing → buildup of carbon dioxide in the bloodstream → amplified anxiety.
The double inhale in a physiological sigh helps to fully reinflate the tiny air sacs in our lungs, improving oxygen intake.
The long exhale is key—facilitating the rapid expulsion of excess built-up carbon dioxide.
Physiological breath → expulsion of excess carbon dioxide → signals safety to your nervous system → activates the parasympathetic nervous system → counteracts the ‘fight-or-flight’ response that anxiety encourages.
For those of you that know me, I don’t love flying, especially when there is turbulence. I use this most on flights, in large spaces where I feel overwhelmed, or if I just need a breather in the middle of the day.
3/3. What’s Wowing Me: Weekly Obsessions
This one’s a bit abstract…but I am loving giving a compliment on a scent I notice when someone (whether it's a friend, colleague, or someone random) walks by and they smell fantastic. As a result, I’ve been compiling a little list of my favorites. Even though I do have a signature scent I can’t see myself living without (Tom Ford, Ombré Leather, if you were wondering), I always love finding a new perfume to throw into my routine that I get excited about.
So, here are some scents I’ve loved recently that I am keeping an eye on for when I want to switch things up in my routine. I do struggle with buying a perfume without actually knowing what it smells like, so if this doesn't influence you to purchase anything, the least it could do is inspire a compliment you may not have vocalized that just may make someone’s day 😊.
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