Brain Respiration | 10 Minute Daily Routines

To relax your mind, consider meditating, practicing healthier habits like exercise, engaging in relaxing activities like listening to music, and avoiding or reducing common stress triggers like social media. When you find methods that work for you, cultivate and practice them often. In time, you’ll be able to relax quicker and easily.

  • Close your mouth and take a deep breath in through your nose. Try to time this inhalation so that it lasts for four seconds. Hold your breath for eight seconds, and then exhale your breath for a count of eight seconds. Repeat this four times total.
  • If you have trouble slowing your breathing this far, start at a faster pace and slowly work your way up to a longer time.
  • Feel free to adjust the time each inhales and exhale lasts, but be sure that your exhale lasts for twice as long as your inhale. Pause between each breath
  • You can sit or lie down during meditation, but always keep your eyes closed to help you focus mentally/spiritually.
  • It is normal for restless thoughts to intrude on your meditation. Try to ignore them as best as possible, purposely focusing on (cherishing/praising) one specific thing.
  • Use guided imagery to help clear your mind. Imagine a place, real or fictitious, in which you feel at peace and stress-free. Focus on being in this place, including the details of what it looks like and how you feel in it.
  • Meditate for as long as you like, but resting for at least ten minutes once you have managed to clear your mind proves to be beneficial to overall stress level and focus.
  • Playing calming music, sounds or positive song phrase (such as: “I just feel like something good is about to happen. I just feel like something good is on its way…”[2] ) can help you to focus better for your meditation. Always do whatever is necessary for you to feel your most comfortable.[3]
  • Meditation has proven to have health benefits in addition to causing mental relaxation, including lowering blood pressure, high cholesterol, and high blood sugar.
  • Relaxing your muscles after having them tensed alters your mental state, and helps your mind to be as equally soothed as your body.
  • Start by tensing the muscles in your face one at a time. These might include frowning, knitting your brows, scrunching your forehead, and setting your jaw. Then, allow each muscle to relax.
  • When you finish with your face, move down your body until you have done this with all your muscles.
  • Hold the tense muscles for 5-10 seconds each before releasing in order to get the most relaxation from the process.[4]