Have you ever felt stressed and had no idea how to calm down? Perhaps you distracted yourself or found unhealthy ways to take the stress away to only feel stressed soon afterward.
Photo by Colton Sturgeon on UnsplashPracticing mindful breathing can be an effective and healthy way to relax and center yourself.
Why Practice Mindful Breathing?
Mindful breathing reduces anxiety by bringing awareness to your breathing instead of focusing on stressful thoughts and other distractions.
This type of breathing can be done for as little as a minute or as long as you need to feel calm.
Photo by Tim Goedhart on UnsplashSimple Ways To Practice Anywhere
You can practice mindful breathing in any situation and wherever you are. This type of breathing is generally done by breathing in through the nose and out through the mouth.
Breath more deeply
Instead of taking the usual short and shallow breaths, breathe in slowly until you feel that your lungs are completely full.
In and out
As you breathe in, say to yourself, "in." As you breathe out, say to yourself, "out."
Count your breaths
With each breath in, say to yourself the breath number you're on. See how high you can go. When you lose track of which number you're on, start from one again. Don't count how long you're holding your breath.
Quiz
Sherly is meeting some friends she doesn't know very well. She starts to feel anxious about about the outing. What can she do to decrease her anxiety? Select all that apply.
Set the scence
Turn your mindful breathing into an enjoyable event by changing the environment.
Turn off the lights and phone
Reducing your sensory input will help you focus on the moment.
Listen to calm music
Listening to rain sounds or other relaxing music can help to deepen your practice and create a calm atmosphere.
Invite a few friends
A mindful breathing practice doesn't have to be done alone. Creating a small community can help you on your journey.
Quiz
Robert is trying to start a breathing practice but can't find time. When can he do this? Select all that apply.
Take Action
Starting any new habit can be challenging but daily practice will ensure that you're able to use mindful breathing when you feel particularly stressed or overwhelmed.
By practicing mindful breathing, you not only slow your breathing but also release built-up stress you might not have known was there.
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