Dr Jessica Sammut
De-stress with these 3 easy mindfulness and breathing exercises
Updated: Feb 27
In today's fast-paced world, stress has become an inevitable part of our lives. Long hours at work, busy schedules, and constant pressure to perform can leave us feeling overwhelmed and drained. That's where mindfulness and breathing exercises come in - they are simple, effective techniques to help us relax and de-stress.
Here are three easy mindfulness and breathing exercises you can try:
1. Box Breathing
Box breathing is a simple technique that involves inhaling for four counts, holding your breath for four counts, exhaling for four counts, and holding your breath for four counts before starting again. It's a great exercise to try when you're feeling anxious or overwhelmed.
To do this exercise, find a quiet place where you can sit or lie down comfortably. Close your eyes and take a deep breath in through your nose for four counts. Hold your breath for four counts. Exhale slowly through your mouth for four counts. Hold your breath for four counts before starting again. Repeat this cycle for several minutes, focusing on your breath and allowing your body to relax.
2. Body Scan Meditation
Body scan meditation is a great exercise to help you become more aware of your body and to release tension. This exercise involves systematically scanning your body from head to toe, focusing on each body part and noticing any sensations you feel.
To do this exercise, lie down in a comfortable position with your eyes closed. Starting at the top of your head, bring your attention to each part of your body, noticing any sensations you feel. As you scan each body part, try to relax that area of your body. Spend a few minutes focusing on each body part, from your head down to your toes.
3. Mindful Breathing
Mindful breathing is a simple exercise that involves focusing your attention on your breath. This exercise can help you become more present and centred, and can be done anywhere at any time.
To do this exercise, find a comfortable position and focus your attention on your breath. Notice the sensation of the air moving in and out of your body. If your mind wanders, simply bring your attention back to your breath. Try to do this exercise for a few minutes each day, and gradually increase the amount of time you spend focusing on your breath.
In conclusion, these three easy mindfulness and breathing exercises can help you de-stress and relax. Incorporating these exercises into your daily routine can help you become more present, centred, and mindful. So take a few minutes each day to practice these exercises, and notice how they can improve your overall well-being.