The Dr. Brighten Show

How to Lower Cortisol & RESET Your Nervous System in 90 Seconds | Rosie Acosta

8 snips
Dec 16, 2025
Guest
Rosie Acosta
Rosie Acosta, a mindfulness teacher and bestselling author, joins to explore stress reduction and nervous system regulation. She shares a 90-second breathing technique to lower cortisol and activate the vagus nerve. Rosie discusses the misconceptions around mindfulness and productivity, emphasizing that even short practices can reshape the brain. Insights include turning chores into mindful rituals and the benefits of reducing social media usage. Her morning routine and quick mindfulness tools offer practical ways to cultivate calm and presence daily.
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ADVICE

90-Second Vagus-Boosting Breath

  • Do a 90-second breath practice: relax shoulders, inhale, and elongate the exhale at a 2:4 ratio for 4–5 cycles.
  • This stimulates the vagus nerve, shifts you into parasympathetic state, and helps lower cortisol quickly.
INSIGHT

Small Pauses Build Lasting Calm

  • Short practices create anchor points that expand your capacity for presence and calm over time.
  • By day seven a 90-second daily pause can produce renewed peace and less tension.
INSIGHT

Mindfulness Beyond Productivity

  • Mindfulness is being repackaged as a productivity hack, which misses its spiritual and resilience-building roots.
  • Reducing mindfulness to efficiency risks losing compassion, interconnectedness, and sustainable practice.
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