Just Breathe: How to Find Calm in a Stressful World

Aura Health Team
Written by
Aura Health Team
Aura Health is a community of hundreds of top coaches, therapists, and storytellers worldwide. We are here to provide the world’s most extensive, personalized collection of mental wellness content & services.
Aura Health Team
Written by
Aura Health Team
Aura Health is a community of hundreds of top coaches, therapists, and storytellers worldwide. We are here to provide the world’s most extensive, personalized collection of mental wellness content & services.
Just Breathe: How to Find Calm in a Stressful WorldJust Breathe: How to Find Calm in a Stressful World

Are you feeling overwhelmed by the constant demands of modern life? Does the idea of finding inner peace seem about as possible as getting your cat to take a bath? Fear not, dear reader, for we have some tips and tricks to help you find your calm again. First up, let's take a look at stress and its effects.

Understanding Stress and Its Effects

What is Stress?

Stress is a natural response to the demands of life. It’s the feeling you get when someone sends you a passive-aggressive email, your boss adds yet another task to your to-do list, or your partner forgets to put the toilet seat down for the millionth time. It’s that prickly, anxious feeling that seems to sit in the pit of your stomach and make you want to scream into a pillow.

Stress can be caused by a variety of factors, including work, relationships, financial concerns, and health issues. Everyone experiences stress differently, and what may be stressful for one person may not be stressful for another.

The Physical and Mental Impact of Stress

Stress can have a real impact on both your physical and mental health. From headaches and digestive issues to anxiety and depression, stress can wreak havoc on your well-being. When you experience stress, your body releases hormones such as adrenaline and cortisol, which can cause a range of physical symptoms.

Some common physical symptoms of stress include:

  • Headaches
  • Muscle tension
  • Fatigue
  • Sleep disturbances
  • Stomach upset

In addition to physical symptoms, stress can also have a significant impact on your mental health. Chronic stress has been linked to an increased risk of anxiety and depression, as well as other mental health issues.

It’s important to take steps to manage your stress and prioritize self-care to prevent these negative effects on your well-being.

Chronic Stress vs. Acute Stress

While acute stress can sometimes be helpful in motivating us to action, chronic stress is a different beast altogether. When stress becomes an ongoing state of being, it can lead to serious health problems. Chronic stress has been linked to an increased risk of heart disease, stroke, and other chronic health conditions.

It’s important to recognize the signs of chronic stress and take steps to manage it. This may include seeking support from a mental health professional, practicing relaxation techniques such as meditation or yoga, and making lifestyle changes such as getting regular exercise and prioritizing healthy sleep habits.

By taking steps to manage your stress, you can improve your overall health and well-being and reduce your risk of developing chronic health conditions.

The Power of Breathing Techniques

The Science Behind Deep Breathing

Deep breathing is a simple, yet powerful, tool for calming your mind and body. When you take slow, deep breaths, you activate the parasympathetic nervous system, which helps to counteract the fight-or-flight response. This can help to reduce stress, lower blood pressure, and improve mental clarity.

Moreover, deep breathing is also known to increase the supply of oxygen to your brain and stimulate the release of endorphins, which are the body's natural painkillers. This can help to alleviate headaches, reduce anxiety, and improve overall mood.

Types of Breathing Techniques

There are many different types of breathing techniques to choose from, each with its own unique benefits. For instance, diaphragmatic breathing, which involves breathing deeply into your belly, can help to improve digestion and reduce tension in your neck and shoulders. On the other hand, alternate nostril breathing, which involves breathing in through one nostril and out through the other, can help to balance the left and right hemispheres of your brain and promote overall relaxation.

Other popular breathing techniques include box breathing, which involves inhaling for a count of four, holding for a count of four, exhaling for a count of four, and holding for a count of four, and 4-7-8 breathing, which involves inhaling for a count of four, holding for a count of seven, and exhaling for a count of eight.

How to Practice Deep Breathing

To practice deep breathing, find a quiet and comfortable place to sit or lie down. Take a few moments to focus on your breath, and then begin inhaling slowly and deeply through your nose. As you inhale, imagine the air filling up your lungs and expanding your belly. Hold your breath for a few seconds, and then exhale slowly through your mouth, imagining all the tension leaving your body with each breath. Repeat for several minutes, or until you start to feel more relaxed.

Remember, deep breathing is a simple yet effective way to reduce stress, improve mental clarity, and promote overall well-being. Try incorporating it into your daily routine, and see how it can transform your life!

Mindfulness and Meditation

Mindfulness and meditation have become increasingly popular in recent years as people seek ways to reduce stress and improve their overall well-being. These practices can be done virtually anywhere, making them accessible to anyone who wants to give them a try.

The Benefits of Mindfulness

Mindfulness is the practice of being present in the moment, without judgment or distraction. When you practice mindfulness, you become more aware of your thoughts and feelings, and you learn to observe them without reacting to them. This can help to reduce stress, improve focus, and increase feelings of well-being.

Studies have shown that mindfulness can also help to reduce symptoms of anxiety and depression, improve sleep quality, and even lower blood pressure.

Different Types of Meditation

From mindfulness meditation to loving-kindness meditation, there are many different types of meditation to choose from. Some involve focusing on your breath, while others involve visualizations or mantras. The key is to find a type of meditation that resonates with you and that you can easily incorporate into your daily routine.

Loving-kindness meditation, for example, involves sending love and positive energy to yourself and others. This type of meditation can help to cultivate feelings of compassion and empathy.

Incorporating Mindfulness and Meditation into Your Daily Routine

The key to making mindfulness and meditation a part of your daily routine is to start small. Try incorporating just a few minutes of mindfulness or meditation into your morning or evening routine and gradually increase the time as you become more comfortable with the practice.

You can also try incorporating mindfulness into your daily activities, such as eating or walking. When you eat mindfully, for example, you pay attention to the tastes, textures, and smells of your food, and you savor each bite.

Ultimately, the goal of mindfulness and meditation is to help you live in the present moment and to cultivate a greater sense of peace and happiness in your life.

Creating a Calm Environment

Decluttering Your Space

A cluttered space can be overwhelming and distracting, leading to a cluttered mind. Taking some time to declutter your living or work space can create a more peaceful environment that promotes relaxation and reduces stress. Start by getting rid of items that you no longer need or use, and find a designated place for everything else. This can help you feel more organized and in control of your surroundings.

Once you have decluttered your space, consider adding some elements that promote calmness and relaxation. Indoor plants are a great addition to any space, as they can help purify the air and create a sense of tranquility. You could also add some calming artwork or photographs to your walls, or invest in a cozy rug or throw blanket to make your space feel more inviting.

The Role of Aromatherapy

Essential oils can be a powerful tool for promoting relaxation and reducing stress. Some popular oils for stress relief include lavender, chamomile, and peppermint. You can use essential oils in a variety of ways, such as adding a few drops to a diffuser or mixing them with a carrier oil for a soothing massage.

In addition to their calming properties, essential oils can also have a positive impact on your physical health. For example, peppermint oil can help to relieve headaches and improve digestion, while lavender oil can promote better sleep.

The Importance of Lighting and Colors

The lighting and colors in your environment can also have an impact on your mood and stress levels. Soft, warm lighting can help to create a cozy and calming atmosphere, while cool blues and greens can promote a sense of tranquility.

If you are looking to create a calming environment, consider investing in some dimmer switches or lamps with adjustable brightness levels. This will allow you to customize the lighting in your space to fit your needs and mood. You could also experiment with different colors and textures in your decor, such as adding a plush rug or some decorative pillows in soothing shades of blue or green.

So there you have it, folks. Whether it's deep breathing, mindfulness, or decluttering your space, there are many different tools at your disposal for finding calm in a stressful world. Give them a try, and don't forget to just breathe.

Aura is Your All In One App for Meditation, Mindfulness Wellbeing

 Find peace every day with one app for your whole well-being. There is no one-size-fits-all solution to mental well-being. Aura is the first all-in-one wellness app that learns how to best help you. Discover an endless library of expert-created tracks for your well-being, all taught by the world’s best coaches, therapists, and storytellers. With Aura's personalized recommendations, you can find peace every morning, day and night.

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June 27, 2023
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