Your Breath: An Untapped Resource for Mental Wellness

#StressManagement #SelfCare #SelfNurturing #Wellness #EmotionalWellness #MentalHealthAwareness #MentalHealthAwarenessMonth #TurnAwarenessIntoAction #PracticalTips #DeepBreathing

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Welcome back, friends! As we continue our exploration of Mental Health Awareness Month, we're focusing on practical ways to nurture our well-being. Taking care of ourselves, both mentally and physically, is paramount, and sometimes the simplest tools can be the most effective. To help you on this journey, we've put together some fantastic freebies designed to support your self-care (links below!).

Now, let's dive into a technique you can use anytime, anywhere to find a sense of calm. Do you notice your breath quickening and becoming shallow when anger, stress, or anxiety take hold? Deep abdominal breathing offers a powerful way to regain control. By consciously slowing your breath, you initiate a full-body relaxation response. Additionally, the simple act of focusing on your inhales and exhales anchors you in the present, effectively quieting the stream of negative thoughts. Here's how to practice it:

To truly experience the benefits of this technique, set aside 10-15 minutes of uninterrupted time where you can be fully present with yourself. Find a comfortable position, whether sitting or lying down. Softening the environment by dimming the lights can further enhance the sense of calm.

Step 1: Get in Touch with Your Body

To begin, find a comfortable position, whether you're sitting upright or lying down. Gently place one hand on your stomach and the other on your chest. This simple act creates a physical connection to your breath and helps you become more aware of its movement. If it feels right for you, you can also close your eyes, turning your focus inward and minimizing external distractions.

Step 2: Slow Down Your Rhythm

Now, bring conscious awareness to your breath. Instead of the usual automatic rhythm, begin to deliberately slow it down. Inhale gently and smoothly through your nose for a count of four. Feel the air filling your lungs. Then, exhale slowly and completely through your mouth for a count of three or four. The slightly longer inhale can help to engage the parasympathetic nervous system, promoting relaxation.

Step 3: Focus on the Count

As you continue to breathe at this slower pace, pay close attention to each inhale and exhale. Mentally count to yourself as you breathe in and as you breathe out. This gentle mental focus acts as an anchor, drawing your attention away from the swirling thoughts and worries that often clutter our minds. As you concentrate on the simple act of counting your breaths, you might begin to notice those negative thoughts starting to fade into the background, losing their grip on your attention.

Step 4: Engage Your Diaphragm

Next, we'll shift our focus to abdominal breathing, also known as diaphragmatic breathing. As you inhale through your nose, consciously expand your stomach outwards, allowing your hand on your belly to rise. Imagine you're filling a balloon in your abdomen with air. As you exhale, allow your stomach to relax and fall, gently pushing the air out. This is the opposite of our usual shallow chest breathing, where only the upper chest rises and falls. Engaging the diaphragm fully has a remarkable calming effect because it stimulates the vagus nerve, which plays a key role in regulating our stress response. Concentrate on this deliberate, gentle movement of your abdomen with each breath.

Step 5: Continue and Deepen

Continue this slow, deep abdominal breathing for up to 10-15 minutes, or for as long as feels comfortable and beneficial for you. Allow yourself to simply be present with the sensation of each inhale and exhale. Notice how your body begins to relax, how your thoughts may quiet down, and how a sense of peace washes over you.

We'd love to hear about your experience with this breathing technique! Feel free to share your thoughts and any tips you might have in the comment section below.

By practicing this simple breathing exercise, you're equipping yourself with a powerful tool to navigate stress, anxiety, and the general busyness of life. This technique can be done anytime, anywhere – whether you are at your desk at school or work, at bedtime to help you fall asleep, or whenever you feel tension, anxiety, or stress in any part of your body. Take a few moments each day to connect with your breath and experience its profound calming effects. In the meantime, please remember that wherever you are on this wellness journey, do not worry about getting it perfect; just get it going. Until next time. Happy reading!

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"The breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again." ~Thích Nhất Hạnh