Don't underestimate these simple but effective practices...
- Reduce stress
- Decrease anxiety
- Stop impending panic attacks
- Increase sleep readiness
- Get relief quickly
- Build confidence in yourself to handle overwhelming feelings

Belly Breathing/ Straw Breathing:
​(see also my prior post about the breathing necklace) 
1. Inhale through your nose (this gives you much more oxygen than inhaling through your mouth). Move the air deep down into your abdomen, rather than breathing more shallow breaths into your chest. 
2. Exhale through puckered lips, as if whistling or blowing out a candle. 
3. Repeat for 2-5+ minutes

Balanced Breathing: 
1. Inhale slowly & fully through your nose at a comfortable pace. Count how long it takes. 
(2. Pause if you wish)
3. Now exhale through pursed lips for the same number of counts
(4. Pause if you wish)
5. Repeat this slow breathing and matching the count of your inhales & exhales. As you get more relaxed, you will likely be able to lengthen the count.

4-7-8 Breathing:
-Inhale for 4 counts
-Hold for 7 counts 
-Exhale for 8 counts 
-Repeat for 2-5+ mins

Box Breathing (for concentration + relaxation):
-Inhale for 4
-Hold for 4
-Exhale for 4
-Hold for 4
​-Repeat for 2-5+ minutes

​Slow Exhale (excellent for sleep):
1. Take a robust, full breath through your nose, filling your lungs with air
(*Some like to pause here at the top of the breath)
2. Exhale through pursed lips for about 8 counts, or as slow & long as possible. As you exhale, let your shoulders drop away from your ears and release tension
3. Rest for a few seconds before repeating the cycle

Alternate Nostril Breathing: 
(Mouth remains closed)
1. Pinch one nostril shut while inhaling through the other
2. Pause/hold for a few seconds, and “switch the pinch”
3. Then exhale through your open nostril
4. Without switching your pinch, inhale through same nostril
5. Hold your breath and switch the pinch
6. Exhale through your open nostril
Return to step 4, and repeat for 2-5+ minutes 
​
There are so many apps for breathing practice, but here are a few I recommend:

iBreathe
For Box Breath; 4-7-8; and self-customized guided breathing. 
Apple: https://www.jadelizardsoftware.com/ibreathe
Android: https://baixarapk.gratis/en/app/1296605806/ibreathe-relax-and-breathe

Oak
Has Box Breath; simple 4-7-8.

Headspace
A meditation app with other features including breathing exercises.

What is one of the best things we can do when we're stressed, overwhelmed, or anxious?
Intentional breathing practices.

Enter the "breathing necklace"!

I love this thing. It's a handy contraption that assists you in doing what is sometimes called "straw breathing." Straw breathing is a process of exhaling very slowly through pursed lips in order to calm oneself and trigger the relaxation response, which we can think of as the opposite of the fight-or-flight response. The relaxation response engages our parasympathetic nervous system, lowering blood pressure and increasing a sense of well-being. 

Straw breathing can easily be done without the necklace, but I like the sensory element of the breathing necklace. When you exhale through it, it makes a quiet wind-type sound, which I find soothing. For those of you who have taken yoga classes, the sound reminds me a bit of Ujjayi Pranayama or "Darth Vader Breath." The metal is cool and smooth to the touch. The small opening shapes your mouth as narrow as it needs to be to make the straw breathing easy and effective. Some breathing necklaces like this one pictured even have a "fidget" feature for those who like to have something to touch and play with. 

As a parent, I also find this necklace useful in those times when I need to get calm and decide how I want to respond to something my child says or does that pushes my buttons. In this case, I appreciate the necklace keeping my mouth "occupied" while I think before I speak. 

Because it is small and hangs on a long chain, it's easy to tuck in under your shirt if you dont want it showing. ​One of the benefits of wearing the necklace is that it reminds you with its physical presence that at any given moment in the day, you always have an easy way to reduce stress and anxiety, and increase mindfulness. It's right at the tips of your fingers. 

Find this online wherever you like to shop by searching terms like "breathing necklace for anxiety."

It's common knowledge and well-supported by research:

Meditation has innumerable benefits for our mental & physical wellbeing.

The app I recommend most to my clients is the Calm app. Kaiser members can enjoy a nice benefit: a free year of Calm Premium. 

To access this benefit, simply visit this link, click "Try Calm", sign in to your Kaiser account when prompted, and you're in! 

https://healthy.kaiserpermanente.org/health-wellness/mental-health/tools-resources/digital

A quick tip for stressful times...

Do you use white noise or nature sounds to help you sleep, focus, or self-soothe?

Are you a cat lover?

Then you might enjoy PURRLI - the "white noise purr generator." :)
It's free here! https://purrli.com/

At first, I was just intrigued by the cute idea, and I thought my neurotic cat might benefit from it. But when I listened through my earbuds, I was struck by how instantly soothed I felt! It was visceral, really. 

It makes sense. Purring is understood as both a way for cats to self-soothe, and an attachment behavior that conveys pleasure and comfort in the presence of another. 

Some PURRLI users report relief from anxiety and panic attacks. Others use it to sleep, or to help them cope with grief after losing a beloved pet.

Enjoy!

I know it can be challenging to develop new habits and health practices, but if you are curious about how meditation can benefit you, I'm here to encourage you to go ahead and check it out! It's more accessible than ever, and doesn't require a huge time commitment. 
Let's talk about what mindfulness and meditation have to do with your mental health.
​A lot! Our brains are neurologically prone to engaging in processes that can cause or exacerbate suffering, and the regular practice of mindfulness and meditation can mediate these effects so that we grow wiser and more peaceful over time.

Meditation can help you...​