Mindful Breathing

Mindful breathing is a grounding technique used to work through unwanted feelings so that individuals can avoid becoming overwhelmed by their thoughts and feelings. This technique allows us to be present in the moment and not get caught up in our stress, anxiety, and negative emotions. In return, this betters our ability to concentrate which helps us avoid getting caught up in regrets, the past, or anxiety about the future. 

Research suggests all individuals practice mindful breathing for five minutes a day for at least one week, however evidence shows that mindfulness improves the longer this is practiced. Additionally, it’s vital to practice mindful breathing even when you’re not experiencing anxiety or stress. The reason for this is because individuals will have a better ability to manage their stress, anxiety, and negative emotions if they are used to mindful breathing in moments these feelings are not experienced. 

To practice mindful breathing, focus all your attention on your breath while inhaling and exhaling. This can be done sitting, standing, laying down, and with open or closed eyes. Put a hand on your belly and feel it expand and deflate with each breath. Breathe in for four seconds, hold four seconds, and exhale for eight seconds. Following the exhale, repeat verbally or mentally positive affirmations such as “I am safe in this moment.” Try not to get frustrated with yourself if you find it hard to focus, give yourself the time to refocus your attention without it resulting in negative emotions. 

Source: Greater Good In Action