Quickly Decrease Stress - Mindful Moment

With this easy breath practice you can signal to your body that you are safe and it is ok to relax. Intentionally elongating the exhale allows the nervous system to quickly calm down. Often you will start to feel the effect in less than two minutes especially if you practice it regularly. 

In this podcast I guide you through a four count inhale and a six count exhale with and without two count breath holds. There is nothing magical about the count numbers. The only important part is that the exhale is longer than the inhale. Do not do breath holds if you are pregnant. If your lung capacity allows it, it can be impactful to double the exhale, e.g. four count inhale and eight exhale versus a six count exhale. Always listen to your body and allow your breath to return to its natural rhythm if you start to feel uncomfortable of light headed. 

Once you are comfortable with the longer exhale breath you can add intentional thoughts to the breath. For example, you could inhale a positive thought such as love, peace, ease or gratitude and exhale whatever challenge you are dealing with such as stress, anxiety, worry or fear. This addition both helps with keeping the mind focused and occupied so you can stay present during the practice and aids in bringing in positive feelings while releasing any less desirable ones.

IN THIS EPISODE I SHARE A LONGER EXHALE BREATH PRACTICE AS A QUICK WAY TO DESTRESS: 

• This practice can be done sitting or laying down.
• Feel free to close your eyes or keep them open. If you choose to keep them open, soften your gaze, maybe find something in front of you to focus on.
• Make your exhales longer than the inhales. Breathholds are optional.
• Practice frequently to maximize its effectiveness when you need it. 
• Once you are comfortable with the rhythm, you can easily do this breathing technique anywhere, even when in the middle of a stressful meeting, to keep you calm, clear headed and focused

REFLECTION:

• How did you feel before practicing?
• How did you feel after taking several breaths where the exhale was longer?
• What feelings or thoughts would you like to bring more of into your life? Try thinking of one during your inhales?
• What experiences or thoughts would you like to release? Try releasing one of these during your exhales.

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