Benefits of Breathwork
Did you know that breathwork can physically calm your body? By slowing your breathing, you can activate your parasympathetic nervous system—the part of your brain that lets your body know it’s safe. This helps reduce cortisol levels and promotes a sense of calm.
Research has shown that mindful breathing can:
Lower blood pressure and heart rate
Reduce feelings of anxiety
Improve focus and clarity, even during the busiest times
If you’re feeling a bit overwhelmed over the holidays, a few intentional breaths might be exactly what you need to regain some peace of mind.
Easy Breathing Exercises
You don’t need hours to practice mindful breathing. Just a couple of minutes can make a noticeable difference. Here are two simple exercises you can try right now:
Box Breathing
This is a great technique to stay calm during a crowded party, while shopping at a busy mall, or anytime you feel overwhelmed.
Inhale deeply through your nose for 4 counts.
Hold your breath for 4 counts.
Exhale slowly through your mouth for 6 counts.
Repeat until you feel calm and centered.
Box Breathing helps slow your heart rate and keeps you grounded amidst all the noise and chaos.
Gratitude Breathing
This exercise is perfect for reconnecting with what matters most during the holiday season.
Sit comfortably and close your eyes.
As you inhale, think of someone or something you’re grateful for.
While you exhale, imagine sending love and peace to that person or thing.
Repeat as needed, focusing on a different person or thought each time.
Not only does this practice calm your mind, but it also shifts your focus to something positive and meaningful.
Making Breathwork a Daily Habit
Finding time for breathwork can feel daunting, especially during the busy holiday season. But it’s easier than you think. Here are some simple ways to integrate it into your day:
In the morning: Start your day with a few deep breaths before you even get out of bed. This can set a calm tone for the day ahead.
In the car: Practice Box Breathing while waiting at red lights.
During a Red Light Therapy session: This is a great opportunity to pair your breathing exercises with relaxation and healing.
Before bed: End your day with Gratitude Breathing, reflecting on the good moments from your day.
Even small, consistent practices can have a big impact on your mindset.
Slowing Down During the Holidays
The holidays are supposed to be a time of joy, but they often bring stress and overwhelm instead. Between crowded roads, busy stores, and never-ending to-do lists, it’s easy to feel anxious.
What helps me the most during this time of year is taking a few deep breaths or practicing Box Breathing to slow down and center myself. It’s amazing how such a small practice can make everything feel more manageable, even when it seems overwhelming.
The holidays aren’t meant to be endured—they’re meant to be enjoyed. By taking the time to breathe and slow down, you can create a safe and calming space for yourself, no matter how hectic things get.
Your Turn: Share How Breathwork Brings You Peace!
Which breathwork practice are you most eager to try? Share your experiences in the comments below. And if you found this helpful, pass it along to someone who might need it!
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