4 Breathing Techniques for Calm

Black Mom's Guide to Calm

Breathing is one of my favorite ways to find calm when I feel overwhelmed, anxious or frustrated. And best of all, you can do this whenever you need to, no matter where you are, and you can practice multiple times a day. In this post, I’m sharing five breathing techniques you can use to tap into your inner peace. But before I do, here are a few tips:

 

  • If possible, get somewhere that’s quiet and distraction-free.
  • These can be done with your eyes opened or closed (but obviously, if your eyes are going to be closed, don’t drive or operate heavy machinery or anything like that). Sit up with your spine straight.
  • You can also listen to some music to help you focus better. Search for meditation music or relaxation music on YouTube, Google Play, etc.
  • You can practice the techniques until you feel more relaxed.
  • Be gentle with yourself and remember, it’s a practice.

1. Deep/belly breathing. (This is actually the way you’re supposed to breathe, so it’s good to practice regularly).

  • Sit tall with a straight spine and relax your shoulders.
  • Inhale fully and deeply through your nose allowing your belly to fill with air like a balloon.
  • Exhale completely through your nose, allowing your belly button to go towards your spine.
  • Repeat 5 to 10 times or until you feel calmer.

2. Equal Breathing

  • Use the same breathing technique as above.
  • Count to 4 as you inhale, then count to 4 as you exhale.
  • Repeat a few times or until you feel more relaxed.

3. 4-7-8 breathing (This is a great technique to use if you have trouble falling asleep).

  • Inhale fully and deeply (fill your belly with air) through your nose as you count to 4.
  • Hold the breath for a count of 7.
  • Exhale fully and deeply (allowing your navel to go towards your spine) as you count to 8.
  • Repeat 5 to 10 times or until you’re more peaceful (or asleep).

4. Relaxation Response.

  • As you sit, start your from the top of your head and scan your body, releasing any tension you might be holding on to.
  • Inhale through your nose, focusing on your breath.
  • Exhale and say a word to yourself like breathe, relax, calm or peace.
  • Continue for 2 minutes or until you feel calmer.

 

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Find Your Calm Week

Black Girl's Guide to Calm

April is Stress Awareness Month and to celebrate — and help you stress less and find your calm — I’ve created Find Your Calm Week! It’s happening April 4th-10th, and will be hosted on Black Girl’s Guide to Calm’s Facebook page.

The topics and tools I’ll be sharing:

  • Learning Your Stressors (Monday, 8:30 PM)
  • Meditation (Tuesday, 8:30 PM)
  • Incorporating Self-Care (Wednesday, 7:30 PM)
  • Knowing Your Stress Signals (Thursday, 11:30 AM)
  • Yoga (Friday, 8:30 PM)

Make sure you like the Facebook page so you don’t miss out! I look forward to helping you incorporate more calming practices in your life! Oh, and feel free to share with a friend — or on social media!

We don’t realize that, somewhere within us all, there does exist a supreme self who is eternally at peace.” – Elizabeth Gilbert

Stress Awareness Month Event: From Stress to Serenity

Black Girl's Guide to Calm

Did you know that April is Stress Awareness Month? And since Black Girl’s Guide to Calm is all about sharing ways you can manage your stress and/or stress less, I’m hosting an interview series on Blab.im every Monday at 9 PM Eastern (until May 2nd) with some dope women who will give their tips and advice on creating calm.

>> First up was Tara Pringle Jefferson, a blogger,  speaker, writer, self-care coach, and founder of the Bloom Beautifully Box. She shared with us the importance of self-care and how to care for ourselves more often. (And you can watch the replay here).

>> This Monday, 4/11, we have Tracey Corretta, a womanist writer and certified yoga teacher based in Philadelphia. We’ll be chatting about how yoga can help us create calm and how you can start your practice.

>> On 4/18, the guest is Dr. Nadia Richardson, Founder of No More Martyrs and Valenrich Wellness, LLC. We’re talking mental health awareness and resources.

>> Next, on 4/25 is Ivy Felicia, Body Relationship Coach, and we’re talking releasing stress and worry around your body and self-love.

>> And on 5/2, we have Trelani Michelle, author and spiritual writing coach. We’re talking creating calm and spirituality.

Make sure you join us and learn ways to create calm and live fulfilled in your daily life (plus ask any questions you have). Also, you access all the blabs here.