Mindful Breathing for a Mindful Holiday Season
While this time can be exciting for many, it’s important to notice the toll it can take on you. The team at ThriveWell Counselling hopes you will join us in prioritizing your health and well-being. That’s why we’re sharing simple and mindful breathing strategies to help you maintain a sense of grounding and inner calm during times of stress. Make this holiday season a time of growth, self-discovery, compassion and peace towards yourself and others.
Nurture Yourself with Mindful, Calming Breaths
Let’s start off with some mindful breathing techniques to help you get started on your journey towards self-care this holiday season. No matter what you’re feeling, or where you are, consider adding these simple go-to breathing techniques into your daily routine:
Deep Belly Breathing (Diaphragmatic Breathing):
One of the most effective techniques for stress relief is deep belly breathing. Sit or lie down comfortably, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your diaphragm to expand and your abdomen to rise. Exhale slowly through your mouth, letting your abdomen fall. Try and make your out-breath a little longer than your in-breath. Repeat this for a few minutes, focusing on the rhythm of your breath. Deep belly breathing activates the body’s relaxation response, promoting a sense of calm.
Box Breathing (Square Breathing):
Box breathing is a structured technique that helps balance the sympathetic and parasympathetic nervous systems. Inhale for a count that is comfortable for you (eg. 4 seconds), hold your breath for that same number of seconds (eg. 4), exhale for 4, and pause for 4 before beginning the cycle again. This rhythmic breathing pattern can be done quietly anytime, anywhere, making it a convenient tool for managing stress during busy holiday moments.
Mindful Breathing:
Mindful breathing involves paying full attention to your breath without attempting to change it. Find a quiet space, sit comfortably, and bring your focus to your breath. Notice the sensations that rise and fall within your body with each inhale and exhale. If your mind wanders, gently bring your attention back to your breath. Practicing mindful breathing regularly can enhance your overall sense of well-being and resilience during the holiday season.
Consider taking these strategies beyond the blog and into your daily life. Do them before, during and after anything that is or might be stressful.
If you find that the stresses of the season linger or if you’d like additional support, consider reaching out to a therapist here at ThriveWell Counselling. Our counsellors are here to help you navigate the complexities of life and the next steps toward your mental health and well-being schedule a session today and embark on a journey of self-discovery, healing, and resilience.