1 Simple Breathing Exercise to Reduce Anxiety.

In today’s hyper aroused world of chronic fight or flight survival mode, constant notifications + information overload, our attention spans are shorter than ever (something like 7-13 seconds).

Our attention spans are a disadvantage because if we can’t focus, we can’t thrive.

Real change and growth requires enormous focus, courage and tenacity. Most of all, it requires consistent action and a willingness to play the long game.

That’s why it’s more important than ever to turn to proven, time-tested, and natural tools like yogic breathing for stress and anxiety relief and meditation to cultivate deliberate attention.

The breath, sensory experience, and the body is always responding to the present moment. Turning the awareness towards them acts like an anchor for the mind.

As the opening quote from the Hatha Yoga Pradipika, one of the important 15 CE yogic texts, states: “When the breath wanders the mind is unsteady. But when the breath is calmed, the mind too will be still.”

These yogis knew that nerves could be calmed by the simple act of conscious breathing, so they were dedicated to deepening this practice.

A super simple breath exercise that I have been practicing lately when I feel triggered, overwhelmed, and discontent is this:

On the inhale, I use the mantra: I accept.

On the exhale, I use the mantra: I surrender.

I continue with this breath for a few rounds saying things like:

I love and accept myself for the way that I am feeling today (or the way I acted). I surrender to the way I am feeling.

I accept my life circumstances exactly the way they are right now. I surrender to the circumstances that are present.

I accept my body exactly the way that it is right now. I surrender to my body in it’s current state.

It’s so much easier to focus on everything we feel like we do wrong but it’s so so powerful to wind down this practice by taking a moment to focus on everything you do well.

Brag on yourself for all the people you take care of, everything you’ve accomplished this week, all the things you are AWESOME at, and then finding three things to be grateful for around you.

Take a moment to write it down when you’re finished.

This little 5-min practice is actually neurologically rewiring your brain and strengthening the muscle of focus, which is instrumental in our mindset.

Instead of focusing on everything that could go wrong, resisting what’s present, or focusing on everything that’s not right already, you’re calling in appreciation, self-love, grace, and acceptance.

Turn your insight into action and let me know what your biggest takeaway from this exercise was. Ask yourself: What can I do to reclaim my personal power right now?

Let the answer be your intention for the week. Hold yourself accountable to this action step by sharing with me. I also absolutely love connecting with you.

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Cheers to becoming more fully YOU!

Xoxo

Morgan

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