Breathing In I Feel Calm, Breathing Out I Relax

monk meditating

Free Clip Art (CC BY-SA 4.0) from Wikimedia Commons

In previous posts we practiced Following Our Breathing By Counting Breaths and Following Your Breathing By Measuring Breaths and a Mindfulness of the Breath Meditation. Now we’re going to learn a great mindful breathing practice to help you calm yourself and relax.

Breathing In I Feel Calm, Breathing Out I Relax: Following your breath by silently repeating to yourself the phrase:

Breathing in I feel calm,
Breathing out I relax.

You can also shorten the phrases to:

In, Calm
Out, Relax

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Abdominal Breathing to Calm and Relax

When you’re feeling stressed or overwhelmed, one of the most effective ways to calm your body, mind and emotions is to pay attention to your breathing. When you focus your attention on your breath, things start to slow down. Physiologically, your heart rate slows, your blood pressure drops, and any tightness or tension you feel tends to relax. Breathing mindfully also calms your emotions, making them more manageable, and helps slow down a racing mind.

In the next post, we’re going to learn a few techniques to help you follow your breath, but first, it’s important to ensure that you’re breathing in a way that helps calm you, rather than in a way that can increase your level of stress.

 

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Three Minute Breathing Space

 

In a couple of recent posts, we looked at some things you can do to help stop stress and anxiety from becoming overwhelming, and to give yourself a breathing time out from stress, anxiety and depression. In this post, we look at the Three Minute Breathing Space, another great way to manage stress and anxiety, and to help your emotions from becoming overwhelming.

The Three Minute Breathing Space was developed as part of the Mindfulness-Based Cognitive Therapy program for people with depression. Like the Breathing Time Out, it’s a way to bring your attention to the present, give yourself a break from whatever stress or emotions have been building up, and then return to the rest of your day, more refreshed and focused on the present.

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What are the Benefits of Mindfulness?

zen meditationThe benefits you can experience from learning to become more mindful are virtually limitless. Mindfulness allows you to relate to and deal directly with whatever is happening in your life. Instead of struggling to escape, suppress or avoid distressing thoughts and feelings, mindfulness helps you approach whatever is going on in your life, in your thoughts, and with your emotions, without becoming overwhelmed.

When you start being more mindful and start living in the present moment, you’ll experience your life more fully, and become more in touch with yourself, who you are, what is important to you, and what you want out of life.

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Mindfulness-Based Cognitive Therapy (MBCT)

mindfulnessMindfulness-based cognitive therapy (MBCT) is a relatively recent type of therapy that combines aspects of cognitive therapy with the mindfulness-based stress reduction (MBSR) program created by Jon Kabat-Zinn. MBCT was developed to help people struggling with depression, and it is also helpful in treating anxiety and low self-esteem.

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