by Nina

My assignment was to create a three-minute practice to calm anxiety that anyone could try to see how effective even a very short practice can be. Barrie Risman and I brainstormed together about the assignment, and what we came up is something that I believe could help quite a lot of people in their daily lives. It could be beneficial for people who are just feeling frazzled or overwhelmed with stress as well as those who are suffering from anxiety or even panic attack. So today I’m just have to share it with you all!

You can do this simple, effective practice in just three minutes, in whatever you happen to be wearing:

  1. Go to a nearby table or desk and move a chair several inches away from the table. Then sit on the chair, facing the table, with your buttocks near the front of the chair. (If you there is no table or desk near you, see below.)
  2. Bend forward from your hip joints—keeping your spine long—and rest your forehead on your folded arms on the desk. Try gently tugging your forehead skin down toward your eyebrows.
  3. Once you have settled into a comfortable position, try bringing your attention to your breath. Briefly observe both your inhalations and your exhalations.
  4. Now, starting with your next exhalation, begin counting each of your exhalations. Don’t worry about your inhalations. When you reach 10 exhalations, start the cycle over again, counting from one to 10 exhalations again. If you mess up, it’s okay! Just resume where you think you left off.
  5. Repeat counting your exhalations from one to 10 until you’re ready to finish the exercise.
  6. If focusing on your breath increases your anxiety, try mentally repeating a calming phrase or word to yourself, such as “I can get through this” or even just “Peace.”
  7. Stay for three or more minutes. When you’re done, slowly lift your head up.

If there isn’t a desk or table nearby, you can do the same arm and head position standing up by finding a chest of drawers or countertop that is the right height to rest your arms and head on. Walk far enough away from the support so you can bend toward it from your hip joints without overly rounding your spine.

 

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