Taking time for you! As a mom of 4, and 5th if you include my husband, that sounds like a really nice thought doesn’t it. lol…And I know many of you are likely just laughing at the though…I want to let you know it’s not as complicated as the world put it out to be–so let me tell you the simplest techniques that could be added to your day, that are time and cost effective.
Let’s talk about the power of your breath. It’s cheap and easy, and you always have it with you– at least I hope.
Focusing on your breath is the easiest, fastest, and most powerful way to immediately destress and is a great weight loss aid. – Tweet this
Practicing a simple technique like belly breathing for 5 minutes 2 or 3 times a day will help establish your equilibrium. Here’s what you should do:
- Lie on a flat surface with either your legs straight or your knees bent; or sit up in a comfortable position.
- Place one hand on your upper chest and the other on your abdomen—this will enable you to feel whether you’re using your diaphragm instead of your chest muscles to breathe; so your belly should rise more than your chest.
- Close your eyes and breathe in slowly through your nose counting to 4, letting your stomach expand against your hand.
- Hold your breath for a count of 7.
- Exhale though your mouth slowly and steadily to the count of 8.
Proper Breathing Is a Simple Stress Management Technique.
- Let your stomach fall back inward as you exhale all the air from your lungs.
- Remember, the hand on your upper chest should remain as still as possible.
- Pause for a count of 1 and then repeat the cycle for 10 breaths.
- Make your breaths as deep and slow as possible.
See easy enough right!
You can even combine it with mindfulness. And mindfulness is how you’re feeling right now, in THIS moment, internally and externally.
Staying calm and present in the current moment will help to bring your nervous system back into balance and decrease stress. –Tweet this
Being present helps you to not worry about the past and future, and it limits stress; it can be applied to almost any activity you are engaging in (eating, exercising, walking, meditation, and/or working).
To practice mindful meditation you can combine it with abdominal breathing and guided imagery visualization, choose a quiet, relaxing, and comfortable environment.
Keep your spine straight, sitting up. Choose a point of focus—an internal feeling, external word or phrase, a calming imaginary scene, or an object in your surroundings. Eyes can be either open or closed. Develop an observant, noncritical attitude, becoming aware of your physical sensations. If you do get distracted, gently turn your attention back to your point of focus. Concentrate on your breath and be grateful.
3 Stress Management Techniques
If that is not what works for you then there is also progressive muscle relaxation where you focus on slowly tensing and then relaxing each muscle group. This helps you become aware of your body and helps you counteract the first signs of muscle tension that accompanies stress. This is also super simple, only two steps:
- Deliberately tensing muscle groups
- Releasing the tension in muscle groups, starting from So after getting comfortable, you shift your attention to your body. The most popular sequence runs right foot, then left foot, right and left calves, right and left thighs, hips and buttocks, stomach, chest, and back, right, and left arm and hand, neck and shoulder, then finally your face, forehead, and lips. If you are left-handed you may want to start with your left side first.
All these techniques only take minutes and are super powerful. If I can do it, anyone can! You deserve it! You are amazing!
Dr. Madiha Saeed
RELATED ARTICLE: Managing Stress Is Taking Care of You.
Taking Your Life Back,
Madiha Saeed, MD ABIHM
Holistic Mom, MD
PS: Get your FREE copy of Healing Bundle.
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