Brighter Days – Day 15’s Challenge

Mindful breathing is a simple practice that can really help when you’re feeling stressed or anxious.  But there’s no need to wait until a stressful moment to learn the ropes. Let’s start today. 🧘

The most basic way to do mindful breathing is to focus your attention on your breath, the inhale and exhale. You can do this any time, anywhere, but ideally to start, you’ll be seated. Eyes closed or open?  Your call, but you may find it easier to focus if you close your eyes.

Try doing this for 10 minutes, observing each breath without trying to adjust anything about it. Your mind will wander. You may get distracted by thoughts or physical sensations– all totally normal.  Just notice that this is happening and, without judgment, gently guide your attention back to your breath.

Here’s a calming practice to try when your stress or anxiety level is heightened:

Take an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). Doing several rounds of this practice will calm your nervous system.

Here’s a calming practice called Box Breathing that you can try when your stress or anxiety level is heightened:

• Breathe in, slowly counting to 4. Feel the air enter your lungs.
• Hold your breath for 4 seconds.
• Slowly exhale through your mouth for 4 seconds.
• Repeat until you feel re-centered. Doing several rounds of this practice will calm your nervous system.