Life rarely slows down. There are meetings to lead, trips to take, events to attend, and responsibilities to juggle. The ability to push forward—despite stress—is often seen as a strength.

However, your heart and blood sugar don’t thrive under constant pressure.

Research shows that chronic stress increases blood pressure, raises cortisol levels, and worsens insulin resistance, creating a perfect storm for heart disease and diabetes-related complications (which are at an all-time high according to the World Health Organization). Often, this stress isn’t loud—it’s hidden beneath your daily responsibilities and silently affects what’s happening inside your body.

The good news? You can protect your heart and balance your blood sugar without completely changing your lifestyle. It starts with one simple shift: Daily Decompression.

Schedule a 10-Minute Daily Decompression Break

Most people don’t realize that the way they start and end their day can significantly impact their heart health. The stress hormone cortisol is naturally highest in the morning and should decline at night, but for many people with busy schedules, it stays elevated all day. This leads to higher blood pressure, increased heart rate, and less than balanced blood sugars.

By intentionally scheduling a Daily Decompression Break, you signal to your nervous system that it’s safe to slow down, allowing your heart and metabolism to reset.

How to Implement Your Daily Decompression Ritual:

• Pick Your Power Moment – Choose a time in your day when you tend to feel rushed or overwhelmed. This might be first thing in the morning before checking emails, midday between meetings, or right before bed.
• Set the Scene for Relaxation – Find a quiet space, sit comfortably, and minimize distractions. Turn off notifications on your phones and devices, close your office door, or even better, step outside if possible.
• Breathe Like Your Heart Depends on It – Use the 4-4-4 breathing method: Inhale for 4 seconds, hold for 4, and exhale for 4. Repeat for at least five times. This instantly lowers heart rate and blood pressure.
• Engage in a Heart-Calming Practice – This could be a guided meditation, soft music, a gratitude reflection, or simply sipping herbal tea while doing nothing. The key is intentional stillness.
• Anchor the Habit with a Cue – Pair your decompression break with an existing habit. For example, practice your breathing while waiting for your coffee to brew or while sitting in your car before heading into a meeting.

How Daniel Cut His Risk of Heart Disease by Mastering Daily Decompression

As a high-achieving entrepreneur and legal professional, Daniel was used to handling pressure. When his A1C soared to 11.6, his blood pressure spiked, and his doctor warned him of serious complications, he realized stress was taking a toll on his health.

Despite increasing medications, he felt worse—tired, sluggish, and out of control. Then, his assistant sent him information about Dr. Cheryl that she had gotten and we connected.

"Through Dr. Cheryl’s step-by-step plan for me, I learned an effective practice on how to de-stress, and for the first time in years, my blood sugars are in my target zone.  I've reduced 3 of my 4 oral medications and I’ve eliminated the other one.  I can't be happier!  You are a Godsend, Dr. Cheryl. Thank you so very much for helping me with new best self care practices for my diabetes.  They are changing my life.” – Daniel, Lawyer

Your Heart Deserves This Reset – Let’s Create a Plan That Works for You

If you’re pushing through the day without giving your heart the break it needs, you could be setting yourself up for unnecessary health risks. The simplest shifts often create the most powerful results.

Are you wondering how stress is affecting your health, let’s explore it together. On a complimentary VIP Connection Call, we’ll discuss your current challenges, uncover what might be holding you back, and identify the best next steps toward better heart and blood sugar health.

Click here to schedule your call now!

  ABOUT THE AUTHOR

Dr. Cheryl
Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.