10-Minute De-Stress Practice
Sit comfortably on a chair or on the floor. Place one hand on your chest and the other on your abdomen. Gently close your eyes. Begin by exhaling out of your mouth. Then breathe in and out through your nose. Inhale and expand your abdomen. Exhale and soften, keeping the chest lifted. Take long, smooth inhalations, exhalations. Continue this pattern for 10 mins.
Do you ever notice your breath when you’re in an intense conversation or situation?
Probably not. It is probably the last thing on our minds when we’re in a state of panic. But, I bet you that you’re likely holding it in.
Do you find yourself struggling to find the solution or rather, unsure as to whether you’ve made the best choice?
We are nowhere without breath (clearly because we’d be dead). But, seriously, in the most strenuous situations, a simple breathing technique can help you to alleviate stress or help you determine the best decision within the chaos.
Deep, slow breathing triggers the body’s natural relaxation response. It can also decrease your heart rate and blood pressure while bringing more oxygen into the bloodstream.
It’s a known fact that stress cannot live in the body if you consciously change your breathing pattern because stress and anxiety require shallow breathing.
And, when your breath is full and steady, your energy is grounded and it’s much easier to be clear and focused. This easy 10-minute practice can be done anywhere.
Easy 10-Minute De-Stress Practice
Here’s how it works:
- Start by getting comfortable.
- Sit on a chair or on the floor.
- Place one hand on your chest and one hand on your abdomen.
- Gently close your eyes.
- Begin by exhaling out of your mouth.
- Then breathe in and out through your nose.
- Inhale and expand your abdomen.
- Exhale and soften, keeping the chest lifted.
- Take long, smooth inhalations, and exhalations.
- After a few minutes let your arms relax and continue breathing in this pattern.
- Practice for 10 minutes.
- At the end of your practice, notice how you feel.
- Aim to practice every day, either in the morning or evening or when you’re at an impasse in your day.
Be conscious of the impact that this will have for you. It may also take a few tries to get in tune with your body, and out of your mind!
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.