DAY 5 / 365

On the ‘Your Wellness Toolbox 11am tea break’ Facebook Live yesterday I talked about how I am learning to live in the present moment and shared (again) the top 4 free and accessible tools in My Wellness Toolbox that help me in moments of need and when used proactively help support and maintain my wellbeing.

Just to remind you of the Top 4 you can use right now:

#1 Water
#2 Breathe
#3 Music (Turn it on)
#4 Media Turn it off

During the live I was asked in the comments how we can learn to be in the present moment.

It is not an easy thing to do, especially in the midst of a global pandemic. So over the coming weeks I will be sharing all of the tools I am using with the aim to stay present, but to start we need to learn how to effectively use Tool #2 Breathe.

Breathing exercises can help you be more present, especially when used proactively.

When used reactively, for example if you are in the midst of an anxiety attack, it can also prevent other stress and anxiety symptoms manifesting. When we change our breathing, the brain is notified to call off the emergency! The more we use this tool for the false alarm’s, that anxiety is often triggered by, the less frequent the alarms will become… the brain is clever like that!

How can you use this tool to be more present?

Practice conscious breathing… i.e. consciously change your breathing.

When we consciously change our breathing pattern, we stimulate the body parasympathetic system… which is ultimately the system that helps calm us down, it is also extremely good for lowering our heart rate and blood pressure.

If you practice conscious breathing on a regular basis you are more likely to make healthier choices throughout your day, as you become more present with your decision making.

When I focus on my breath, it is near impossible for my mind to simultaneously worry about the past or deliberate about the future. I sit in that present moment and just breathe.

There are several different breathing exercises you can try; this is the one that works best for me:

Breathe in for 5. Breathe Out for 10.

Try it now.

💫 Make sure your feet are on the ground.

💫 Inhale through your nose and exhale through your mouth

💫 Take a deep breath in and count to 5... and as you exhale count to 10

It does not matter how quickly you count or for how long you do this exercise, I simply repeat this until you feel calmer.

The Top 3 Reasons I love this tool.

💫 This Tool works every time to help calm the nerves

💫 This Tool acts as an anchor and helps me connect with the ‘right here right now’ moment.

💫This Tool is FREE and available to me AT ALL TIMES

Oh... and it has helped so many times when attempting home-schooling to stop me completely losing my 5h!t!!!

When you open your eyes in the morning start the day with a minute of mindful breathing. Start your day on a calm note.

In the evening use this tool to help you switch off, as you focus on your breathe you may drift off to sleep more easily.

Throughout the day take a moment to just breathe. Bringing yourself back to the now as that is where you need to be and it will help you handle your now more easily.

You can find lots more concious and mindful breathing exercises with a quick internet search... have a play and find the one that works for you.

Just Breathe x