Simple exercise to calm a busy mind
10 October 2020
As a human you are a fully integrated physical, mental and emotional being. This means that when you become mentally overwhelmed, the emotional and physical aspects of you adjust and match this mental activity, so you end up holding physical tension, feeling emotionally uneasy and your breathing patterns alter.
This interconnection however, also allows us to implement exercises that when repeated and committed to, will calm the busiest of minds.
A simple breathing exercise
Consciously start to breathe in through the nose and out through the mouth. Now count to four as you breathe in and then breathe out to the count of eight, Next, keep the inhale to a count of 4 but extend the out breath to a count of 12 and for each following breath maintain the inhale at 4, but slowly increase the length of the exhale to 14, 16, 18, 20 etc.
Focus on deep abdominal breaths, where your stomach rises as you inhale and falls as you exhale. Use your tongue and lips to restrict the exhale which will make it easier to extend the out breath.
Throughout this exercise keep the exhale comfortable but full, so you might only be able to initially exhale comfortably up to a count of 8 or 10, which is fine, over time this will increase. I would suggest you do about ten rounds of this elongation of the out breath. After this exercise give yourself a few moments to let go of the conscious breath and allow your breathing to return to a natural rhythm.