Reduce Stress and Anxiety in Five Minutes

mindfulness

One of the simplest and often most overlooked treatment for anxiety and stress is “mindfulness”. A simple way to practice is to mediate and focus on your own breathing. Mindful breathing has been shown that with a little time investment (10-15 minutes daily), people can minimize negative emotions, cool themselves down and help with stress and anxiety.

Meditation

The Breathing

  1. Take a deep inhale through your nostrils (2-3 seconds)
  2. Hold your breath (2-3 seconds)
  3. Take a long slow exhale (4-5 seconds)

The Breathing

Here’s how you do it:

  1. Find a relaxed, comfortable position
    • Find a comfortable, relaxed position, either seated or lying down
    • Keep your back upright, but not too tight
    • Hands resting wherever they’re comfortable
  2. Focus on your breath
    • Feel the natural flow of breath
    • Not long, not short, just natural
    • When one breath ends, the next breath begins
  3. Redirect the wandering mind
    • Your mind may start to wander
    • If this happens, it is not a problem
    • Gently redirect your attention right back to the breathing
  4. Stay here for five minutes
    • Notice your breath, in silence
    • Let yourself relax
    • As your practice improves, so will the outcomes

1. Jumping Jack

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