Ep 184 Three Minutes to Calm: The Morning Practice That Changes Everything

Ever wondered why stress seems hardwired into our daily experience? Stanford professor and pediatric intensive care physician Dr. Greg Hammer returns to The Stress Nanny podcast to unpack this question and share his revolutionary GAIN method for stress reduction.

Dr. Hammer explains that our brains evolved with a negativity bias that once served our ancestors well but now interferes with our happiness. This tendency to remember negative experiences and overthink both past and future creates physiological stress responses—elevated adrenaline and cortisol, increased heart rate and blood pressure—that cascade into sleep disturbances, fatigue, poor dietary choices, and a self-perpetuating cycle of stress.

For today's children, especially teenagers, the burden is particularly severe. They're navigating unprecedented challenges—social media pressures, climate anxiety, school shooting concerns—while still developing the resilience skills needed to cope. As Dr. Hammer poignantly observes, they're "drinking from a fire hose" of stressors without the years of coping mechanisms adults have developed.

The GAIN method offers a practical framework accessible to both adults and children. This acronym—standing for Gratitude, Acceptance, Intention, and Non-judgment—can be practiced in just three minutes each morning through a combination of mindful breathing and sequential focus on each element. The practice activates the parasympathetic nervous system while rewiring neural pathways through neuroplasticity, creating what Dr. Hammer calls "light bulb moments" throughout the day when we notice ourselves being ungrateful, resistant, or judgmental.

Perhaps most powerfully, Dr. Hammer emphasizes that teaching mindfulness to children works best through modeling rather than instruction. When parents practice mindfulness themselves—taking those deep breaths during stressful moments or expressing gratitude regularly—children absorb these behaviors naturally. As he reminds us, "They are watching closely; they don't miss a thing."

Ready to transform your family's stress response with just three minutes each morning? Listen now to discover how the GAIN method can help you and your children build resilience, happiness, and emotional regulation skills that last a lifetime. Learn more about Dr. Hammer's work visit www. greghammermd.com

Lindsay Miller is a distinguished kids mindfulness coach, mindfulness educator and host of The Stress Nanny Podcast. She is known for her suitcase tricks and playful laugh. When she's not cheering on her daughter or rollerblading on local trails with her husband, you can find her using her 20+ years of child development study and mindfulness certification to dream up new ways to get kids excited about deep breathing. Having been featured on numerous podcasts, platforms and publications, Lindsay’s words of wisdom are high impact and leave a lasting impression wherever she goes.

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