Practice these breathing techniques
Taking just a few minutes during your lunch hour to practice one of these three breathing techniques from clinical and sports psychologist Leah Lagos, PsyD, can help calm a busy mind during the most stressful moments.
Take 10 breaths. While inhaling for 4 seconds, focus on feelings of anxiety and stress. While exhaling for 6 seconds, focus on the feeling of releasing and letting it go.
If you find yourself feeling tense, recall two of the best moments of your life and focus on the joy and love you felt during these specific moments as you inhale. Release any negative feelings as you exhale. By pairing a positive emotion with an inhalation, your heart will shift rhythms to improve your mental state.
This practice requires you to take three sets of five breaths with a 4-second inhale and a 6-second exhale. For the first five breaths, focus on your negative emotions and let them all go with each exhale. For the second set of five breaths, allow your mind to clear any other thoughts and simply focus on the feeling of inhaling and exhaling. For the last set of five breaths, focus on embracing the love in your heart during the inhale, whether that be for a family member or friend. Let go of the negative emotion while exhaling.