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Instead of telling your mind to calm down, calm your body first. The —two quick inhales through the nose followed by one long, extended exhale through the mouth—instantly triggers the parasympathetic nervous system to lower your heart rate. 2. Scheduled "Worry Time"

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Because the first part of the phrase strongly points toward skin pigmentation, it is crucial to understand the role of melanin and how stress impacts it. What is Melanin?

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Real downtime requires shifting your nervous system out of "fight or flight" mode. When you are constantly responding to alerts, your body pumps out cortisol. To counter this, you must consciously activate your parasympathetic nervous system, often referred to as the "rest and digest" state.