Managing Holiday Stress with Mindful Breathing Techniques
The holidays can be an intense time. There can be fun, but there can also be anxiety. Consider using mindful breathing techniques to cope with holiday stress as it arises. Holiday stress can seem less stressful if you find moments for calm reflection. Mindful breathing can be useful for creating balance in an anxious moment. It can also provide a moment to collect your thoughts before a potentially stressful endeavor. Additionally, making time to breathe can allow you to bring mindfulness into your days. There are multiple breathing techniques to try.
Mindfulness and Purposeful Breathing for Centering and Relaxation
Mindfulness as a mental health strategy involves paying careful attention to your emotions. Making a point of checking in with yourself emotionally can be helpful for stress. Breathing can be part of this checking-in process. You can stop what you are doing, notice your current feelings, and breathe.
This can be helpful if you start feeling anxious during the holidays. Taking a moment to step out of your current situation and breathe can be reassuring. Silver Lake Psychology suggests: “When stress begins to build, take a few deep breaths.” This breathing technique can help you regain your center. As you find your equilibrium, you can relax. Your situation of holiday stress can feel more manageable.
Breathing for mindfulness purposes can also be helpful before stress appears. The process of getting ready for various aspects of holiday festivities can be stressful. Getting everything done may feel daunting. Silver Lake Psychology recommends: “Before starting a task…, pause, inhale deeply, and exhale slowly.” This can help you approach your to-do list from a place of relaxed focus. Taking a deep breath can be helpful ahead of holiday-related social situations, as well. If you anticipate anxious moments, take a mindful breath before walking into a holiday party. Then, walk in feeling centered and ready to enjoy yourself with people you care about.
Taking Time Each Day for Mindful Breathing
Perhaps you find mindful breathing helpful when facing stressful moments. Taking a moment to check in and breathe is also something you can do daily. If you like, you can even set aside more than a moment. If you have some more time, you can try a three-step mindful breathing technique. The first step is to take a breath in. Inhale slowly through your nose. For the second step, just for a couple of seconds, hold this breath. If you like, you can leave this step out. The third step of this process is to exhale this breath through your mouth. Release the breath deeply as you breathe out.
Mindful breathing can help you cultivate a proactive mindset each day. Comprehensive Counseling LCSW suggests: “While you breathe, set an intention for the day.” Your intention can act as a personal goal. It can be focused on a mindset with which to take on daily activities. For instance, you can decide to prioritize calmness and patience. Having this goal can help you with holiday interactions and responsibilities. Whatever holiday stress you encounter, your goal can guide you through. You can remember the state of mind you want to retain.
With any mindful breathing technique, only continue the technique if the process feels helpful. For instance, do not proceed if you experience dizziness or lightheadedness. It may be helpful to discuss breathing techniques with a medical professional. Also, pay attention to how you are feeling as you try mindful breathing. Find a breathing technique comfort zone that works for you. Besides the strategies mentioned above, there are other mindful breathing techniques you can try. They can be incorporated into your days during the holiday season. These techniques build on the general idea of taking some time to breathe deeply.
Variations on Mindful Breathing
Equal breathing builds on the three-step format discussed above. You can try this technique from two possible postures. One posture is lying on your back. Another is sitting. In the sitting posture, your hips should be located above your knees. Ensure that you are comfortable. Once you have found your posture, close your eyes. Pay attention to your breath. Then, deeply exhale. After you have exhaled, breathe in for four counts. If you choose to, you can then hold your breath for four counts. Then, exhale for four counts. Counting to four as you breathe is one suggested option. Yoga District suggests: “Change the length of breath to suit your needs.”
Belly breathing is another mindful breathing technique. This can be done lying down or sitting. Make sure that you find a comfortable position. As you breathe, one of your hands should be on your chest. The other hand should rest on your chest. Inhale through your nose. Breathe into your belly as you inhale. Aim to inflate your diaphragm. Your belly should move up. The hand placed on it should rise with it. Make the muscles in your abdomen tight. Then, with your mouth, slowly exhale your breath. Let your abdomen relax during the exhalation process. Your belly and the hand resting on it should move down.
Breathing Techniques for Holiday Stress
The holidays can be a busy time. You may have many things to do to prepare for seasonal festivities. Mindful breathing can provide a way to take a small break from holiday stress. This break can allow for a welcome mental reset. Even taking a breath right before entering a room filled with people can be helpful. You can de-stress and prepare to greet people with enthusiasm. Pairing mindful breathing with intention setting can help you make a holiday plan for yourself. Mindful breathing can also become a daily practice. Breathing techniques may help you find mindful tranquility in holiday chaos.
Disclaimer: This article is intended for informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider regarding any questions or concerns you may have about your health or a medical condition. Never disregard professional medical advice or delay seeking it because of something you’ve read here.
