Have you noticed when you are tired or stressed, your mind gets foggy and it’s harder to concentrate, and be productive?
When we are stressed, we trigger our sympathetic nervous system, the FIGHT or FLIGHT response. Our body releases stress hormones in order to run away from our perceived modern day threat, causing increased blood pressure, muscle tension, mental fogginess, and decreased concentration.
Today, I will teach you a simple meditation called 4-4-8 soft belly breathing, that can counteract stress response.
Meditation is simply cultivating an awareness of what’s going on in your mind and body at the present moment, so that you are not reacting to every thought that comes up.
2. Place 1 hand on your chest, then 1 hand on your belly
3. Breathe in through your nose, and allow your belly to rise as the air enter, and push the belly outward. Breathe in for 4 counts.
4. Hold the breath in for 4 counts.
5. Breathe out through your nose, soften your chest, then your belly, allowing your hands to sink into your body. Breathe out for 8 counts.
Visualize your belly expanding gently when you breathe in, and softening in when you breathe out. Or imagine a balloon expanding and contracting.
Slow down the rate of your breath to 3-4 breaths per minute.
Use this breathing zone app to help you with visualizing a breath pattern.
Practice for 3 minutes a day for 30 days, you can build up to 11 minute, and see how it’ll bring an amazing effect to your mind and nervous system!
Dr. Onna Lo