As we are approaching the start of the fall it is easy to experience stress and feel overwhelmed. We are constantly bombarded by multiple responsibilities and distractions, and it can be challenging to find a moment to pause and notice calmness. But what if I told you that you could find a sense of calm and relaxation with just a few deep breaths? Mindful breathing is a simple yet powerful technique that can help you slow down, quiet your mind, and find a sense of inner peace. In this blog post, we will explore the benefits of mindful breathing and provide some tips on how to get started.
What is Mindful Breathing?
Mindful breathing is the practice of paying attention to your breath in a non-judgmental way. It is a form of meditation that can be done anywhere, at any time, and does not require any special equipment or training. By focusing your attention on your breath, you can quiet your mind, reduce stress and anxiety, and improve your overall well-being.
Benefits of Mindful Breathing
Research has shown that mindful breathing can have a positive impact on both our physical and mental health. Here are some benefits:
Reduces Stress: Mindful breathing can help to reduce stress and anxiety by activating the parasympathetic nervous system, which is responsible for our body’s rest and relaxation response.
Improves Focus: By practicing mindful breathing, you can improve your ability to focus and concentrate. It can also help to improve your memory and cognitive function.
Lowers Blood Pressure: Mindful breathing has been shown to lower blood pressure and improve heart health.
Enhances Emotional Regulation: Mindful breathing can help you to regulate your emotions and manage difficult situations more effectively.
How to Practice Mindful Breathing
Here are some simple steps to get started with mindful breathing:
1. Find a quiet place where you will not be disturbed. You can sit or lie down, whichever feels most comfortable for you.
2. Close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth.
3. Bring your attention to your breath, noticing the sensation of the air moving in and out of your nostrils.
4. Take a slow, deep breath in through your nose, counting to four as you inhale.
5. Hold your breath for a count of four, and then slowly exhale through your mouth for a count of six.
6. Repeat this cycle for several minutes, focusing your attention on your breath and the counting. If you struggle counting your breath use your fingers to count your inhale, hold and exhale.
7. If your mind begins to wander, gently bring your focus back to your breath and the counting. Alternatively, you can label the wandering mind by simply saying “thinking” and refocusing on your breath.
Mindful breathing is a simple yet powerful technique that can help you redirect your attention and shift your mind and body to a more regulated state. By taking a few moments each day to focus on your breath, you can reduce stress and anxiety, improve your focus and concentration, and enhance your overall well-being. So take a deep breath, and give mindful breathing a try!
4-week group to supplement clinical supervision for registered psychotherapists working with adults. Ideal for student interns completing their graduate degree, RPs working towards independent practice and RPs (Qualifying). There are limited spaces left.
$300 (includes HST) for 4-week group.
Tues, April 4th to April 25th, 2023 from 5:30 – 6:45 pm.
Meets CRPO’s requirements for clinical supervision. Focuses on case conceptualization, psychotherapy skills, professional development and self-care.
Clinical supervision provided by Sonia Tanguay, M.Ed, RP
For more information or to register email sonia@bmindful.ca
We are so excited! Our new website at www.bmindful.ca will now allow us to share with you up to date information about the treatment for anxiety and depression disorders, burnout, and ADHD. We will also regularly provide information about Life and ADHD coaching, mindfulness, self-compassion, and different psychotherapy approaches. Please stay tuned for lots of great posts.
Many of us instinctively know the benefits and calming effects of nature on our physical and mental health. The last time you spent an afternoon hiking, or taken a stroll in a community park, you may have noticed upon your return to home that you were more focused, less depleted and in a better mood. This is not surprising since research shows that outdoor activities appear to have significant health benefits that continue after our time in nature (Barton & Pretty, 2010).
Most of our daily activities such as work, homework, driving, planning our day, making lists, etc. require focused and directed attention that can lead to mental fatigue. According to Kaplan’s (1995) research on Attention Restorative Theory (ART), being in natural environments or participating in activities that require an involuntary form of attention (e.g. captivating, gentle fascination), effortless curiosity, and a sense of escape will have restorative effects on the mind and promote overall wellbeing.
More importantly, research shows that children with ADHD who spend time in nature show reduced symptoms associated with impulsivity, attention and concentration (Kuo & Taylor, 2004). Green-time appears to promote long-term effects on these executive function domains, and therefore impacting functions related to academic, work, and relationship success. As if this was not enough… being outdoors also promotes an opportunity to engage in unstructured activities, increase communication, and social connectedness (Kuo et al., 1998).
Accordingly, spending time in nature is a solid investment in our wellbeing! In Ottawa, we are lucky to be surrounded by the Greenbelt and Gatineau Park, so nature is really not that far away! Green-time exercises can include: gardening, finding a calm location at a park and sitting for 20 minutes without access to technology, recording in a journal about seasonal changes, hike on a nature trail, visiting the Arboretum or the gardens at the Horticultural Museum, collecting wild flowers, leaves, pine cones or rocks and bringing them home for an art project.
While green-time improves attention, and mitigates symptoms of ADHD, it should be used as a supplemental approach to conventional and evidence-based treatment interventions which we provide at Bmindful Psychotherapy and Coaching Centre.
Online Resources:
Child and Nature Network: http://www.childrenandnature.org/
Mood Walks: http://www.moodwalks.ca/about-mood-walks/the-nurture-of-nature-natural-settings-and-their-mental-health-benefits/
Green Cities: Good Health: http://depts.washington.edu/hhwb/Thm_Mental.html
References:
Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental Science and Technology, 44, 3947-3955.
Kaplan, S. (1995). The restorative benefits of nature: toward an integrative framework. Journal of Environmental Psychology, 15, 169-182.
Kuo, F. E., & Taylor, F. A. (2004). A potential natural treatment for attention-deficit/hyperactivity disorder: evidence from a national study. American Journal of Public Health, 94(9), 1580-1586.
Kuo, F. E., Sullivan, W. C., & Coley, R. L. (1998). Fertile ground for community: inner-city neighborhood common spaces. American Journal of Community Psychology, 26, 823-851.
It is not uncommon for students with ADHD to have more difficulty managing their symptoms of ADHD in college or university. They may feel unprepared because they succeeded in high school and faced very few hurdles in the past. By mid-October, students often notice increased worries and difficulties when required to engage in self-regulated and active learning. They face unstructured schedules, multiple deadlines and increased academic demands in reading and writing. Some may have difficulty regulating their attention to tasks that require increased effort. Students present with motivation, attention and procrastination issues which are inevitably interfering with their academic performance. Students in college and university are challenged by new obstacles that may not have been present in their part-time job or high school. They must attempt to adapt to their new environment.
To make a successful transition to college and university, we invite our students and clients to come up with creative ways and strategies to address their roadblocks. Every student has strengths and the capacity to make changes to their study habits and lifestyles. With a bit of help, students can choose strategies tailored to their learning style and abilities. I recently came upon this great resource by Peg Dawson and Richard Guare: The Smart but Scattered Guide to Success: How to Use Your Brain’s Executive Skills to Keep Up, Stay Calm, and Get Organized at Work and at Home. Have a look and consult it or contact us for further support.
Self-compassion means being kind to yourself when confronted by your shortcomings and struggles. According to Kristen Neff, Researcher, the fundamentals of self-compassion consist of self-kindness, common humanity (acknowledgement that we are not alone) and mindfulness. Recent studies have been investigating self-compassion in adolescents and last year, this particular topic was discussed with high school teachers in Ottawa at an event for students preparing to transition to post-secondary. The topic sparked a dialogue which led to a discussion on the need for adolescents to build resilience when faced with adversity. If you are interested in reading more about self-compassion and teens, read this article published by the Greater Good – The Science of a Meaningful Life.