90-Second Meditation For Stress Reduction
Your body is your first home. Breathing in, I arrive in my body. Breathing out, I am home.
~Thich Nhat Hanh
Feeling stressed or overwhelmed? Try this 90-Second Meditation for Stress Reduction
About the breath
The act of breathing out (and this is the MOST important part!). The exhale is an effective tool in promoting both mental and physical relaxation. Without going too far into the science, the autonomic nervous system is the boss of heart rate, blood pressure, breathing and other bodily functions that carry on without us thinking too much about them.
The exhale stimulates the part of the autonomic nervous system called the sympathetic nervous system, responsible for getting us ready for stress. Luckily, when you exhale, it turns on the parasympathetic system, telling the body to calm down.
THE SCIENCE
We experience the feeling of 'stress' when a stressor triggers the sympathetic nervous system, causing a more primitive part of our brain to launch a series of automatic physiological changes, known as the 'fight-or-flight' response. These changes include increased heart rate, muscle tone, blood pressure and concentration/focus. We maintain this heightened state of arousal until the parasympathetic system returns both body and mind back to resting state. Here, your breath slows, heart rate returns to normal and we can relax.
Scientists are now discovering that we can hack our system into a calmer state when faced with today's stressors (deadlines, looming bills, work and family demands) by simply slowing the breath, with focus on the exhale. By slowing our breathing to a state similar to being rested and relaxed, a cascade effect begins to happen in your body with the rest of the autonomic nervous system responding in the same way.
TO RECAP
SO, the easiest way to shift our body into a state of calm is to simply slow down your breathing rate and focus on the exhalation. Even if you want nothing to do with concepts like mindfulness and yoga, simple changes to and awareness of your breath can be a powerful tool for overcoming stress and anxiety.
READ: The Science of Breathing: How slowing it down makes us calm and productive.
READ: Take a Deep Breath: No really, it will calm your mind.
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