Reduce Stress In Ten Minutes With A Mini Meditative Vacation!

Though I was a lifelong athlete, I often struggled with breathing, which resulted in extreme fatigue and exercise-induced anxiety. Over a period of a few years, this anxiety began to take over my life. Whether induced by exercise or not, there was a common thread feeding my anxiety – STRESS!

It isn’t surprising that chronic stress can lead to devastating health consequences. Increased stress causes our body to become overwhelmed with inflammation, which begins to attack the immune system. Interestingly, another physiological response caused by stress, whether physical, nutritional, or emotional, is a change in breathing patterns, as breathing tends to become shallow, fast, and inconsistent.

For example:

Physical Stress – Lifting heavy weights often results in unconsciously holding your breath.

Nutritional Stress – A high-caloric diet consisting mainly of processed and fast foods can result in obesity. An unhealthy body weight is a general stressor on the body that often results in difficulty breathing.

Emotional Stress – Emotional stress always leads to a change in breathing patterns, which in turn will lead to increased blood pressure, headaches and other painful conditions, decreased or increased appetite, digestive disorders, insomnia, and depression.

Any of the above scenarios eventually provoke the desire to yawn, which is your body’s attempt at bringing in more oxygen.

Learning how to mindfully breathe, simply means you’re purposefully putting your focus on your breathing.

Though breathing is automatic and necessary to sustain life, many people don’t realize that they are doing it incorrectly under certain conditions! When stressed, for example, you may feel lightheaded, dizzy, and/or shaky.

For some, like me, it can lead to a full-blown anxiety attack.

Whenever your breathing is altered, the amount of oxygen taken in is reduced, and this is a breeding ground for anxiety.

Once I realized what was happening, I began a breathing regimen to train myself to breathe correctly so that I would experience less stress when physically active or emotionally overwhelmed.

The following breathing activity is not only fun but it’s wonderful for everyone, no matter your fitness level, and especially significant if you experience anxiety.

Benefits of Deep Breathing Meaningfully

Deep breathing mindfully is a form of meditation in itself. In fact, we all subconsciously use deep breathing whenever we feel stress, anticipation, or the need to calm ourselves from feelings of anger.

Deep breathing for a few minutes every day can have amazing results on your health.

For example, it can:

• Strengthen your immune system
• Massage your internal organs
• Bring clarity to the mind
• Increase energy levels by taking in more oxygen
• Release tension in the muscles
• Improve posture
• Calm emotions
• Relieve pain

Mindful breathing is a technique that I have learned to use whenever I encounter a stressful situation. If you have ever taken yoga classes, then this may be somewhat familiar to you.

Whether you are experiencing stress or anxiety, the key to calming your mind and settling your body always begins with the breath.

By focusing on your breath, you distract yourself from all of the negative chatter occupying your mind. Often this chatter is rooted in assumptions and expectations – you want to let it all go.

This focus also ensures that your breaths are deep, allowing your body to bathe in life-giving oxygen. This alone reduces blood pressure and relaxes you.

So, isn’t it time that you take a second (or two) to catch your breath and relax? And the best part is… it’s FREE!

Mindful Breathing Activity

I will guide you through a Mini Meditative Vacation that will leave you feeling more relaxed and refreshed in just a few moments.

I love using the term “vacation” because any time we can take a moment for ourselves to unwind and relax certainly falls into the category of a vacation! Wouldn’t you agree?

Also, you may want to have your journal handy to record how you feel before and after your mindful breathing practice. Of course, allow yourself a few times to get used to focusing on your breath. I remember when I first started this, depending on how intense my anxiety was a the time, I had to do this activity a few times in a row, or simply extend the duration.

But today, I can instantly reduce stress in a matter of minutes, and so can you!

Ready to relax?

Below is an audio to help you in this Mindful Breathing Meditation.

The first thing that I recommend you do before you begin is to find a quiet, comfortable, and relaxing spot. I always prefer to be outside in nature when accessible, but a nice, comfortable place indoors will also do.

Once you have found your spot to begin your mindful breathing practice, allow yourself to take inventory of how you are feeling at this moment. Then, answer the following questions and record how you feel.

On a scale of 0 – 10 (0 being the best)

1. What is your current stress level?
2. What is your current pain level?
3. How loud is the chatter in your mind?

Let’s begin.

Start by taking in deep breaths and as you exhale, consciously relax your shoulders. Notice how your body feels as your shoulders drop.

If you choose this is a wonderful time to allow your eyes to close and your face to relax.

Every time you exhale allow your shoulders to relax a bit more and feel the tension from your face, neck, and shoulders melt away.

After a few deep breaths, let’s change it up a bit.

On your next inhale take notice and feel how your lungs expand.

And at the top of the breath, hold it for a for seconds when your lungs are full, and then slowly exhale this time allowing your jaw to relax and your lips to separate a bit.

On each inhale, listen to the sound of your breath. Do you hear a difference when you exhale?

Imagine if you will that your breath is like the ocean waves on a calm day. Slowly rising as the wave approaches the shore…and then slowly returns back to the sea.

Allow your breath to come deep from your belly and as it swells like the ocean wave, allow it to travel up to your chest, to your throat, and eventually… out your mouth or nose as though the wave is crashing on the shore.

Your breath slowly rises…and just as slowly…you exhale.

Every few minutes remind yourself to once again, drop your shoulders – did they creep back up a bit? If so it’s okay! This is a perfect opportunity to feel the difference between tension and relaxation.

Now continuing with your deep breathing, try to notice your heartbeat.

Can you feel it? Can you hear it?

Can you feel it slowing a bit with every exhale as your body continues to relax?

Can you feel the sensation of your blood flowing through your veins? Perhaps you feel it as a subtle, yet beautiful, vibration.

And if at any time that chatter in your mind returns, that’s okay. Just simply bring your focus back to your breath.

Imagine your lungs expanding on every inhale.

As the wave swells and begins its journey towards the shore – so is your breath on the inhale, preparing to exit your body.

Feel the life energy bathe your body with each inhale – savor it.

On every exhale… you melt even deeper into relaxation. All your problems and stressors melt away with your exhale.

…and slowly we are going to start to move our toes and fingers, and move your head from side to side. As we come back from our little Mini Meditative Vacation so you can continue your day. Only this time you are more relaxed, re-energized, and are ready to take the rest of your day with a new and positive outlook!

Slowly open your eyes and take a moment to enjoy everything in your surroundings.

Now, revisit those three questions:

On a scale of 0 – 10 (0 being the best)

1. What is your current stress level?
2. What is your current pain level?
3. How loud is the chatter in your mind?

Repeat this practice until you are feeling more relaxed, and more centered.

If you are like me, as I already mentioned, and keep a journal, then here are few questions to consider as you practice mindfully breathing.

1. Deep breathing has long been linked to lowering stress levels. How did you feel before and after practicing your mindful breathing?
2. When deep breathing, did you notice that you had a tendency to “shallow breathe” from your upper chest? If so, did you find that breathing from your belly changed your stress level?
3. Every so often throughout the day, you should be reminding yourself to lower your shoulders. Are you surprised at how often your shoulders are tense during a single day?
4. Experiment with your deep breathing. Breathe deeply with your shoulders hunched over, and then with your shoulders rolled back. Which way do you find deep breathing to be easier?

A good follow-up activity is to incorporate mindful breathing with mindful walking. I have to say, that practice was one of the pivotal things that started me on my journey back to optimal health – and I know it can do that for you, too!