By Nena Urciel-King, M.S. Professional Counselor Associate
Can one simple action improve your life? Absolutely! A daily mindful breathing practice can significantly reduce stress and improve your well-being. In fact, just five minutes has promise to have a significant impact on your life. According to research from Stanford University, daily practice of mindful breathing can improve anxiety, mood and reduce physiological arousal (heart rate, respiratory rate and heart rate variability).
How to start mindful breathing
Take a few minutes each day to focus on your breath. Find a quiet space, sit comfortably, and close your eyes. Breathe in deeply through your nose, hold for a moment, then exhale slowly through your mouth. Concentrate on the sensation of the air entering and leaving your body. If you find yourself getting distracted, set a timer for yourself and put away your phone and any distractions.
Box Breathing
Another way to relieve stress is to utilize a very simple breathing method called box breathing. We teach this method by starting with inhaling a breath for four seconds, hold the breath for four seconds, exhale for four seconds, and hold your breath again for four seconds. Repeat with an inhale.
Let’s practice: INHALE 2, 3, 4/ HOLD 2, 3, 4/ EXHALE 2, 3, 4/ HOLD 2,3,4…..repeat.
Kids can use mindful breathing too!
Mindful breathing is often a great tool for kids, helping them to regulate their emotions and become friends with their bodies. Kids can easily learn mindful breathing, a tool they can use at school, at home or with friends.
Give it a try!
This simple exercise can help reduce stress, improve concentration, and promote a sense of calm. By setting aside a small part of your day for mindful breathing, you can create a peaceful moment that calms both body and mind. You don’t need a gadget, subscription, tool or membership to breathe mindfully. It is a tool that can be at your disposal any where you travel through every twist and turn of life. Try it for a week and test it yourself!
Nena Urciel-King, M.S. is a person-centered therapist with a passion for working with children, teens and adults through grief, anxiety, depression, ADHD, trauma and difficult life transitions. She creates a safe, therapeutic space where you can be yourself. BOOK AN APPOINTMENT with Nena today!
To work with Nena, call our office at 503-994-8424 or send a Contact request today. Nena’s clinical supervisor is Susan M. Doak, LPC