Ever feel stressed and wish you had an instant way to calm down? You actually do – it’s your breath!
Mindful breathing is a simple technique that can be done anywhere, anytime to help you relax and refocus.
1. Think of it like this
Normally, we breathe on autopilot. However, mindful breathing is like taking a mindful pause and paying attention to each inhale and exhale.
You focus on the feeling of your breath, noticing your belly rise and fall, or the coolness of air entering your nose.
2. Why is this so calming?
By focusing on your breath, you take a break from the mental chaos that can fuel stress and anxiety.
This is said to activate your body’s natural relaxation response, slowing your heart rate and lowering your blood pressure. And, there’s a growing body of research supporting this.
Dr. Herbert Benson, a pioneer in mind-body medicine, has written extensively on the benefits of mindful breathing.
In fact, his work, particularly his book “The Relaxation Response”, outlines a specific breathing technique called the relaxation response, which has been shown to be effective in reducing stress and anxiety.
Here’s how it works:
- Find a comfy spot where you can sit for a few minutes without distractions.
- Close your eyes gently, or soften your gaze if that feels better.
- Focus your attention on your breath.
- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale slowly through your mouth or nose for a count of eight.
- Repeat steps 4-6 for several minutes.
Mindful breathing is a skill that gets better with practice. Even a few minutes a day can make a big difference. There are many different exercises and guided meditations available online and in apps to help you find what works best for you.
Mental Matters is a resource and information platform. We do not provide medical advice, diagnosis, or treatment. While the information on our website is for general awareness and support, it should not replace professional advice. For any mental health concerns, please consult a qualified healthcare or mental health professional.
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