The one-week countdown to Christmas is here. Most people will have a 3-day weekend off from work and children will be out from school for the week. This time of the year is about joy but sometimes as we are get closer to a break, stress increases in ways we didn’t ask for. So, how can we get through this next week stress free. You can take a nice bath to relax, do some yoga stretches, or…
DEEP BREATHING/MEDITATION EXERCISES
As an Occupational Therapist working with both adults and children, I often guide them to engage in the tasks when they are capable. I guide them to breathe in through their nose with a closed mouth, and breathe out through an open mouth. For adults, this is when they are dealing with pain and often unconsciously tense their muscles when engaging in physical activity. For children, I often guide them when they are having anxiety during a challenging task before a full meltdown happens.
What are the benefits of these exercises you may ask? Our bodies take in oxygen from the outside air and expel toxic carbon dioxide. When taking deep breaths, we get an increased exchange when expanding our lungs to let in more oxygen all while expelling a large amount of carbon dioxide. This stabilizes our heart rate and lowers our blood pressure as a result. On the other end, if you are in a quiet area and need to continue, you can add meditation. By picturing something that brings positive energy such a watching the waves on the beach, listening to some soothing music, or even looking at the yule log on television.
So…
- When your boss makes a last-minute request to get something done by the end of day. Close your eyes. Take deep breaths counting from 1 to 10. Just do your best. If the task is too great kindly let them see what was accomplished and more time may be needed.
- When the associate at the store is a little rude when you ask a question. Take deep breaths. Give kindness because you can’t allow someone’s negative energy to rub off on you and ruin your shopping experience.
- When you are preparing for your family to ask questions about your personal life when celebrating the holidays. Close your eyes. Take a deep breath. Respond quickly by directing the question back to them.
- When you think about your past holidays and the negative memories it may bring up. Close your eyes. Take a deep breath, and know your past does not define your future happiness; reflect on what has been going well in your life. Use that motivation to get through this time of the year.
To assist with your journey in deep breathing techniques, here’s a few articles that can give you a little more information.