An Alternative to Mindfulness
Many studies demonstrate how mindfulness meditation can change the brain, make us feel better, and generally improve our lives.
But what if it doesn’t work for you?
Maybe the practices that were supposed to take you to a calm place made you feel anxious or irritable. Maybe your reaction was to start focusing on your to-do list and worrying that instead of getting things done, you were just sitting there doing nothing. You may have gotten frustrated & quit.
The good news is that you don’t have to do mindfulness meditation.
There has been so much attention on mindfulness and meditation that we’ve started use the terms interchangeably.
Sitting with your eyes closed and doing nothing is not something everyone is able to do. In fact, it may be anxiety-provoking.
BUT….
Yoga-based breathing exercises can help because it is an active meditation.
It requires that you do something, instead of trying not to do something. It also leads to immediate results. (Breathing can slow your heart rate in minutes, as opposed to mindfulness meditation, which takes repetition over time).
If mindfulness isn’t for you, that doesn’t mean meditation isn’t. There are so many forms of meditation. You just have to find what works for you
Breathing Tip:
The breath can help you tap right into your parasympathetic nervous system— the “rest and digest” part of your nervous system, which is the opposite of the “fight or flight" typically activated in anxiety. Breathing slowly and deeply will lessen symptoms of anxiety.
In fact, research shows that when you breathe in, your heart rate speeds up and when you breathe out it slows down. So, a quick way to relax is to lengthen your exhales. No matter where you are just tapping into the power of your breath will trigger your relaxation response.
Try it.
Many studies demonstrate how mindfulness meditation can change the brain, make us feel better, and generally improve our lives.
But what if it doesn’t work for you?
Maybe the practices that were supposed to take you to a calm place made you feel anxious or irritable. Maybe your reaction was to start focusing on your to-do list and worrying that instead of getting things done, you were just sitting there doing nothing. You may have gotten frustrated & quit.
The good news is that you don’t have to do mindfulness meditation.
There has been so much attention on mindfulness and meditation that we’ve started use the terms interchangeably.
Sitting with your eyes closed and doing nothing is not something everyone is able to do. In fact, it may be anxiety-provoking.
BUT….
Yoga-based breathing exercises can help because it is an active meditation.
It requires that you do something, instead of trying not to do something. It also leads to immediate results. (Breathing can slow your heart rate in minutes, as opposed to mindfulness meditation, which takes repetition over time).
If mindfulness isn’t for you, that doesn’t mean meditation isn’t. There are so many forms of meditation. You just have to find what works for you
Breathing Tip:
The breath can help you tap right into your parasympathetic nervous system— the “rest and digest” part of your nervous system, which is the opposite of the “fight or flight" typically activated in anxiety. Breathing slowly and deeply will lessen symptoms of anxiety.
In fact, research shows that when you breathe in, your heart rate speeds up and when you breathe out it slows down. So, a quick way to relax is to lengthen your exhales. No matter where you are just tapping into the power of your breath will trigger your relaxation response.
Try it.
Did you know that extending your exhales so that they are a little longer than your inhales can help you relax?
Another simple breathing exercise to help you relax when you're stressed out is the 4-7-8 technique, where you inhale for a count of four, hold for a count of seven, and then exhale for a count of eight.
Breathing exercises don’t have to take a lot of time out of your day. It’s really just about setting aside some time to pay attention to your breathing. Here are a few ideas to get started:
- Begin with just 5 minutes a day, and increase your time as the exercise becomes easier and more comfortable.
- If 5 minutes feels too long, start with just 2 minutes.
- Practice multiple times a day. Schedule set times or practice conscious breathing as you feel the need.
Alternate nostril breathing, known as nadi shodhana pranayama in Sanskrit, is a breathing practice for relaxation.
Alternate nostril breathing has been shown to enhance cardiovascular function and to lower heart rate.
Alternate nostril breathing has been shown to enhance cardiovascular function and to lower heart rate.