Mindful Breathing: Your Anchor in Moments of Stress
Published by Fluirzen – Mindfulness for your workday
Breathing is the most powerful and accessible tool we have to regulate our nervous system. Unlike thoughts, which can take us to the past or future, breathing always happens in the present.
Why does it work?
When we are stressed, our breathing becomes short and shallow. By breathing slowly and deeply, we send a safety signal to the brain, activating the parasympathetic nervous system, which is responsible for relaxation.
Technique 1: Abdominal Breathing
Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, feeling your abdomen expand, and exhale slowly through your mouth. Repeat for 3 minutes.
Technique 2: The 4-7-8 Breathing
Inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale through your mouth for a count of 8. This technique is excellent for quickly reducing anxiety.
Conclusion
You don't need special equipment or a lot of time. Your breath is always with you. Use it as an anchor to return to calm whenever you need it.