Bring attention to your breath.
As thoughts pop into your mind, let them go and return to your breath.
https://hbr.org/2016/03/how-to-practice-mindfulness-throughout-your-work-day
http://youtu.be/r8fcqrNO7so minute 13.
Concentrating on the breathing process immediately brings your attention to the here and now and soothes your mind.
Kofman, Fred: Conscious Business, p. 246-247.
Take a second to pause and focus on your breath and find out if anything is affecting your breathing. Some questions you can ask yourself to improve your breathing:
Do you stand up to make your spine straight?
Are your shoulders rolled back?
Do you breathe through your nose?
Do you breathe into your torso?
Are your clothes too tight?
https://www.positive.news/lifestyle/how-to-breathe-right/
Exercise # 2
Breathe in and out through your nose
https://www.ekhartyoga.com/articles/practice/a-guide-to-ujjayi-breath
Breathe in and out through your nose.
Breathe through your nose instead of your mouth. Why? Because your nose is designed for breathing.
Your nose filters the air, making sure it’s clean and at the perfect moisture and temperature. Your nose also flushes inhaled air with nitric oxide, which kills off germs, helps to open your airways and improves circulation. In addition, your nostrils slow the rate at which you breathe so you feel calm.
https://www.positive.news/lifestyle/how-to-breathe-right/
Exercise # 3
Breathe with your stomach
The diaphragm is your main breathing muscle. When you breathe with the diaphragm, your stomach moves out before your chest.
Diaphragmatic breathing helps you relax - decreasing your heart rate and blood pressure while improving your core stability.
https://www.positive.news/lifestyle/how-to-breathe-right/
Exercise # 4 Breathe slowly
Breathing slowly calms your mind because it lowers your heart rate and slows down your thoughts.
https://www.positive.news/lifestyle/how-to-breathe-right/
Exercise # 5
Breathe in through your nose.
Breathe out through your mouth.
Step
Step #
http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
http://www.medicaldaily.com/life-hack-sleep-4-7-8-breathing-exercise-will-supposedly-put-you-sleep-just-60-332122
1
in through your nose.
#
Breathe
2
out through your mouth.
Breathe
Other sources of inspiration
https://hbr.org/2013/11/reduce-your-stress-in-two-minutes-a-day/ https://hbr.org/2014/11/how-to-handle-stress-in-the-moment