3-Minute Breathing For Anxiety: The Power Of Breath

Mindfulness is a technique that can be easily incorporated into daily life, even for busy individuals, to help with anxiety. Even with only three minutes, you can develop inner calm and enhance focus throughout the day. One helpful technique is Breath Awareness, which allows us to ground ourselves in the present moment, quiet our busy thoughts, and release anxiety, which we practice in this exercise.

Image by Tiểu Minh from Pixabay

Transcript

Hi friend,

My name is Samantha and I'm going to take you through a short effective technique called breath awareness,

Used in mindfulness.

It's an excellent way to anchor ourselves in the present moment and quiet your busy mind.

Mindfulness can easily be brought into your everyday life,

Even for those who have busy schedules.

You can quickly start seeing the benefits.

With just three minutes,

You can cultivate inner calm and focus throughout your day.

Now get comfortable sitting up with your back supported,

With your legs crossed or free,

And choosing to have a blanket or not.

Your arms resting naturally where they are comfortable for you.

Now close your eyes,

If it feels comfortable,

Or soften your gaze downward.

Take a deep breath in through your nose and exhale slowly through your mouth,

Allowing any tension or worries to melt away with each breath.

Now bring your awareness to your breath as it flows naturally.

Feel the coolness of each inhale as it reaches your nostrils,

And notice how it warms up as you exhale.

As you pay attention to your breath,

You may notice thoughts popping into your mind.

This is completely normal.

Acknowledge the thought and gently let it go.

Then refocus on your breath.

As you complete each exhalation,

You should feel a sense of grounding and calm wash over you.

Take three deep breaths.

Inhale deeply and exhale fully at your own pace.

You may notice sounds around you,

Cars out the window,

Dogs barking,

Or maybe appliances near you.

Whatever comes into your awareness,

Acknowledge them.

There is no need to change your environment.

Immerse yourself in this time of self-care,

Putting your to-do lists on hold.

I'll be quiet for you to enjoy this time,

And you can embrace the sounds and temperatures around you.

You've completed your three-minute mindfulness breath awareness exercise.

Slowly take a deep breath and open your eyes and become aware of your surroundings.

Repeat this exercise whenever you need a quick break from the chaos around you.

Remember,

Incorporating these quick mindfulness exercises into your daily routine doesn't require large time commitments and can be simple.

I hope you found this helpful and will consider integrating them into your daily life and will join me again soon.