🎯 Today’s Mission:
To successfully complete today’s mission:
- ✅ Practice 5-Finger breathing.
- ✅ [OPTIONAL] Share with us how your practice went in the Stress Management Support Group
- ✅ Complete the form at the bottom of the page when done.
💡 More Info:
❓ How to do 5-finger breathing:
- Hold your left hand out in front of you.
- Place your right index finger on the outside edge of your left thumb at its base.
- As you breathe in, trace your right index finger up the side of your left thumb until you get to the tip.
- Now, breathe out as you move your right index finger down the other side of your left thumb.
- Continue like this, tracing out each finger in turn, breathing in when going up and breathing out when going down.
- Keep this going for 5 minutes. Feel free to break it up.
If you are someone who likes a visual demonstration then watch this video. The actual instructions begin at 3min27.
✋ About 5-finger breathing
When it comes to breathing techniques to relieve stress there are many. The most popular is “box breathing”. You can find out more in the next section.
Today our mission is to try the five-finger breathing technique from Dr Jud Brewer the author of “Unwinding Anxiety – Train Your Brain to Heal Your Mind”.
This method is traditionally recommended for kids but works really well for adults. We love it particularly because it engages three different senses: vision, breath and touch. This will make it hard to focus on anything else and distract you from your anxious thoughts.
If you have kids who are easily stressed or anxious try this technique out and BONUS you can do it with them.
This is a handy tool (see what we did there lol!) that you really can use anywhere. It is so simple and hard to forget even when you are under immense stress or pressure.
➕ Expand your practice
If you want to extend your range of proven breathing methods to assist you with stress and anxiety management then you can also try out Box Breathing.
Box breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever. It’s also called four-square breathing.
This technique can be beneficial to anyone, especially those who want to meditate or reduce stress. It’s used by everyone from athletes to elite soldiers, police officers, and nurses.
You may find it particularly helpful if you have a lung disease.
Step 1: Slowly inhale – Inhale slowly and deeply through your nose to the count of four. In this step, count to four very slowly in your head. Feel the air fill your lungs, one section at a time, until your lungs are completely full and the air moves into your abdomen.
Step 2: Hold your breath – Hold your breath for another slow count of four.
Step 3: Slowly Exhale – Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen. Be conscious of the feeling of the air leaving your lungs.
Step 4: Hold your breath again – Hold your breath for the same slow count of four before repeating this process.
✅ Mission Accomplished?
Fill in the form below once you’re done to keep track of your progress.