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Mindfulness
Mindfulness is the action of being fully present and this presence gives us the ability to be patient, accepting, and gentle with ourselves as well as those we interact with. This means not living in the past or the future, not over thinking or worrying about what has happened or what is to come. Among the countless benefits mindfulness offers, a regular practice leads to greater mental clarity and increased ability to regulate your emotions, both of which improve the quality of your life.
"Adding another thing onto your daily list may not immediately seem appealing, but all you need is an open mind and two minutes.
When under stress, we may notice ourselves become reactive, impatient, or irritable. We get stuck in a negative thought pattern and find it hard to break out of this cycle. Biologically, we are programmed to have a “fight or flight” response to stressful situations, and this activation of our sympathetic nervous system raises our heart rate to prepare us to either flee from or fight the threat. A chronic elevated heart rate may lead to an increased risk of stroke and heart attack, so as a society that is constantly exposed to stressors, it is crucial we incorporate habits that actively lower our resting heart rate. We can do this by activating the parasympathetic nervous system, which controls our ability to relax.
Activating the parasympathetic nervous system
Activating the parasympathetic nervous system is actually quite easy. Activities such as spending time in nature, getting a massage, playing with animals, and deep breathing are all fantastic ways to break into this relaxed state.
The one thing that often seems impossible to do in the midst of our busy schedules is to pause. However, this is the very thing we need! This “pause” doesn’t magically get rid of all of the things we have on our to-do lists, but it does help regulate our body and mind. Over time, with these mindfulness practices, you may find that the activities and encounters that once brought on stress no longer trigger such an extreme response.
3 Mini Breathing Exercises You Can Do Anywhere, Anytime
The exercises provided below help calm the mind by refocusing your attention and providing the body with a sense of safety and grounding. With the practice of mindfulness, there is a feeling of control in your body and mind, which in turn becomes an ability to control reactive responses in your daily life. You may notice you enjoy one of these more than the rest, and that is great. One is all you need! Stick with the one that works for you and commit to practicing daily.
Adding another thing onto your daily list may not immediately seem appealing, but all you need is an open mind and two minutes. The more you practice, the more comfortable you will feel with these exercises and the easier it will be to lengthen your practice, first to five minutes, then maybe even to fifteen minutes.
References:
https://www.medicalnewstoday.com/articles/324417
Box Breathing-This is a breathing technique that has four equal stages, just as a box has four equal sides.
Start by sitting comfortably in an upright position, either on the floor or on a chair. Let your hands rest softly on your lap.
Inhale through your nose for four seconds, hold your full lungs for the count of four, exhale for four seconds, stay with the emptiness for four more seconds before starting the cycle again.
Repeat at least four times in a row.
Important note: Always inhale through your nose. You may see what feels most relaxing to your body for the exhale, whether you breathe out through your nose or your mouth.
4-7-8 Breathing Technique- Most people find that this technique in particular is helpful before bedtime for a restful night’s sleep.
Start by sitting comfortably in an upright position, either on the floor or on a chair. Let your hands rest softly on your lap.
Breathe in through your nose for four seconds, hold your breath at the top for a count of seven, and exhale slowly through your mouth for eight seconds.
Repeat this cycle at least four times in a row.
Important note: If you are not able to hold your breath for the count of seven, that is okay. Meet yourself where you are at. The more you practice, the longer you will be able to inhale, to hold at the top, and to exhale.
Balancing on One Leg- This one may provoke some laughter. Have fun with it! Even though this exercise doesn’t outline a specific breathing routine, be mindful to take slow deep breaths in through your nose and out through your mouth.
Simply stand upright and balance on one foot for a few seconds, staring at the floor in front of you. Shift to the other foot and repeat.
Level up by repeating the exercise but this time, rather than staring at the floor, stair up at the ceiling.
Then, repeat on each foot for a third time. This time, close your eyes.
Important note: It is okay to fall! It is okay to laugh at yourself! The point is not perfect balancing every time, it is to get out of your racing mind.
