5-minute Conscious Breathing: Reduce anxiety and stress

Step 1: Find a comfortable, quiet space. Sit in a chair or on the floor with your back straight and your hands resting on your lap.

Step 2: Close your eyes and take a moment to center yourself. Relax your shoulders and take a deep breath in through your nose.

Step 3: Exhale slowly and completely through your mouth. As you breathe out, let go of any tension or stress.

Step 4: Now, begin to breathe naturally through your nose. Pay attention to each breath as it enters and leaves your body.

Step 5: Focus your awareness on your breath. Feel the rise and fall of your chest and the expansion and contraction of your abdomen.

Step 6: If your mind starts to wander, gently bring your focus back to your breath without judgment.

Step 7: Inhale deeply for a count of 4, hold the breath for a count of 4, and exhale for a count of 4. Repeat this pattern for several breath cycles.

Step 8: Continue this mindful breathing for 5 minutes, or as long as you feel comfortable.

Benefits of Conscious Breathing:

1. Stress Reduction: Conscious breathing helps activate the body’s relaxation response, reducing stress and anxiety.

2. Improved Focus: It enhances your ability to concentrate by grounding your awareness in the present moment.

3. Emotional Regulation: This practice can help you manage your emotions and respond to situations more calmly.

4. Enhanced Mind-Body Connection: It strengthens the connection between your mind and body, promoting overall well-being.

5. Better Sleep: Regular conscious breathing can improve sleep quality by calming the mind before bedtime.

6. Increased Energy: It can boost energy levels by increasing oxygen intake and circulation.

7. Mindfulness: This exercise is a fundamental mindfulness practice that encourages living in the now.

Remember that conscious breathing is a skill that improves with regular practice. Incorporating this exercise into your daily routine can lead to long-term benefits for your physical and mental health.

Watch the 14-min Guided Meditation video to create an Aura of Protection: Watch/Listen

Check out this article on Mindfulness technique: Read here

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