take a moment to catch your breath

Did you know that when you’re experiencing significant emotional/physical stress or tension that it can also have an impact on your breathing? During times of stress, individuals are more likely to take short and quicker shallow breaths, compared to slow and longer deeper breaths when in a more relaxed state. Here are 2 strategies that you may find helpful in calming down your breaths and being in the present moment. 

 

Calm Breathing Strategy

  1. Find a quiet place to sit

  2. Take a few minutes to sit comfortably in a chair in an upright position, and allow your feet to firmly touch the ground, with your hands in your lap

  3. Inhale: Take a deep breath in while counting to 3

  4. Hold: Hold the breath in for 4 seconds

  5. Exhale: Let out a deep slow breath through your mouth, counting to 5

  6. Repeat: The cycle 4 times

Grounding Exercise

  • Identify 5 things you can see

  • 4 things you can touch

  • 3 things you can hear

  • 2 things you can smell, and

  • 1 emotion you can feel

Additional strategies that may be helpful in slowing down your breathing and help you to focus on being in the present moment include mindfulness strategies, meditation, and exercises such as yoga.  Here are a few apps that you may find helpful to get you started.

  • Calm App

  • Headspace 

  • Insight Timer

  • Liberate

  • Mindfulness Coach App

 

Learn more about how Dr. Nicole and her team are keeping our community close at https://www.blackmentalwellness.com.

 

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