© 2017 Coach Debbie Motivates | "Mental Wellness = Harmony. Hope. Healing." 

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November 8, 2019

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#Mindfulness Breathing Exercises

February 11, 2017


You can’t control your heart rate or blood pressure, but you can control your breathing.


Take a moment to stop and recognize


your breathing... Is it smooth? static? Or even suffocated? And do you know what your breathing style means?



In this post we'll explore breathing exercises connected to your thoughts and behavior through mindfulness.


So let's begin.


Where have your thoughts taken you? Past, present, future? Reflect and note where your mind takes you; then repeat this centering meditation 7 times:


1.) Breathe in “I’m feeling worried.” Breathe out “I am taking care of my worry”.  Add and replace negative emotions you may be encountering for each breathing cycle. For example:


2.) Breathe in “I’m feeling stressed.” Breathe out “I am taking care of my stress”.

3.) Breathe in “I’m feeling anxiety.” Breathe out “I am taking care of my anxiousness”.

4.) Breathe in “I’m feeling lonely.” Breathe out “I am taking care of my loneliness”.

5.) Breathe in “I’m feeling depressed.” Breathe out “I am taking care of my depression”.

6.) Breathe in “I’m feeling angry.” Breathe out “I am taking care of my anger”.

7.) Breathe in “I’m feeling low self-esteem.” Breathe out “I am taking care of my low self-esteem”.


If your mind wanders during this exercise, gently bring it back to the breath. Also, when you are done, give yourself a hug because you have just reached a state of mindfulness. In noticing that your mind has wandered, that is not only a sign to return to the present moment, but a clear sign that you have accomplished mindfulness.


Use a slow, controlled breath to inhale through your nostrils until your lungs reach their full capacity (estimated time 10 seconds)


Hold this breath for approximately one second, and then begin the process of slowly exhaling for 20-30 seconds through a small parting in the lips.


In doing this, the physiological response to anxiety is less and the ability to be aware and present is easier to access. Now, share your mindfulness journey with us- Tweet  @dmempowers or @GraceMattersInt Shine on!

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