Stressed out, anxious or just need a time out? Try one of the following breathing exercises to slow down and catch your breath.
Mindful Breathing:
- Sit comfortably with your feet flat on the ground and your hands placed on your lap or resting flat on a table
- Start by breathing in and out slowly. One breath cycle should last for approximately six seconds.
- Breathe in through your nose, filling your throat, lungs and belly with breath, and then breathe out, letting your breath flow effortlessly out of your body. Repeat slowly, in and out.
- Let go of your thoughts and worries. Instead, focus on your breath, purposefully focusing your awareness on its pathway as it enters and exits your body.
- Close your eyes and take 10 deep breaths, slowly counting your breaths with your fingers
How do you feel? Take note of the changes that just occurred in your body and mind. Do you feel more calm and focused? This technique is great because you can do it anywhere at any time.
Five Minute “Vacation”
- Lay on the floor or a mat in a comfortable position with your arms resting by your sides
- Close your eyes and picture yourself in a peaceful place
- Focus on breathing slowly and deeply for five full minutes
If your mind starts to wander, don’t get discouraged. Just try to bring your attention back to your breath and your peaceful place.
Abdominal Breathing
- Sit or lay in a comfortable position and place one hand on your chest and the other on your belly.
- Take a deep breath in through the nose, allowing the diaphragm (not the chest) to inflate with air. The hand over your belly should feel movement but the hand on your chest should not.
- Perform this for 10 deep, slow breaths per minute for 5-10 minutes.
This technique might be difficult to master at first but is a great tool to calm you down before a stressful event such as a sporting competition, exam or important meeting.