A new Stanford Study offers some suggestions to be stress free in 2023.
A new study released by Stanford offers the following highlights to make your life a little less stressed and more peaceful:
- Daily 5-minute breathwork and mindfulness meditation improve mood and reduce anxiety
- Breathwork improves mood and physiological arousal more than mindfulness meditation
- Cyclic sighing is most effective at improving mood and reducing respiratory rate
Brief structured respiration practices enhance mood and reduce physiological arousal
In a remotely conducted randomized controlled trial, Yilmaz Balban et al. study the psychophysiological effects of…
For many, mindfulness meditation is praying. It’s a time to empty our mind and fill our soul with quiet and peace.
What if we combine Meditation/Pray with breathwork?
When I have issues with falling asleep or waking up, my go to is the rosary. As I pray the Our Father and Hail Mary’s, I also utilize box breathing to pace out the prayers and also to help put my mind at ease.
What if you combine meditation/pray with box breathing?
I’m not as familiar with “Cyclic Sighing” as a tool, but look forward to trying this. The following is a how to guide.
- Inhale slowly through the nose, and then take another shorter breath to fully inflate the lungs.
- Then exhale from the mouth for as long as possible, ideally doubling the length of the out breath.
- Repeat for 1–5 minutes.
Yoga uses a similar breathing technique, but combines breath with movement.
Maybe the next study will combine both prayer/meditation/movement with breathing to show an even more effective way to reduce stress and bring light and love into your heart and soul?
I invite you to let me know what works for you so we can grow stronger and calmer together.