Feeling overwhelmed? Modern life often throws curveballs, leaving us feeling stressed and anxious. But what if there was a powerful, free tool you could use anywhere, anytime, to hit the reset button in just one minute?
This isn’t just a fancy trick; it’s a scientifically-backed method to calm your nervous system. Here’s how to do it:
- Find Your Space: Whether you’re at your desk, on a bus, or in a quiet room, simply find a comfortable position. You can sit upright in a chair or even lie down.
- Posture Up: Gently straighten your spine. This helps open up your diaphragm, making deep breathing easier. Relax your shoulders away from your ears.
- Hand Placement (Optional but helpful): Place one hand on your upper chest and the other on your belly. This helps you monitor your breath and ensure you’re breathing deeply from your diaphragm, not just shallowly from your chest.
- The Inhale (4 Counts): Close your mouth and inhale slowly and deeply through your nose for a count of four. Focus on filling your belly with air, feeling your hand on your stomach rise. Your chest hand should remain relatively still.
- The Hold (4 Counts): Gently hold your breath at the top for a count of four. This brief pause allows oxygen to saturate your bloodstream.
- The Exhale (6 Counts): Slowly exhale completely through your mouth (or nose, if preferred) for a count of six. As you exhale, gently contract your abdominal muscles to push out all the stale air, feeling your belly hand fall.
- Repeat & Focus: Repeat this full cycle (inhale 4, hold 4, exhale 6) for just one minute. Your only job during this minute is to focus on the sensation of your breath moving in and out of your body.
- Return to the Present: As you finish, take one or two normal breaths and notice how your body feels. You’ll likely feel a sense of calm and clarity.
Incorporate this powerful one-minute pause into your daily routine and experience immediate relief from stress and a renewed sense of peace!
Daily Health Tips by Vigor Daily 🌿