Train for Life

Tag: Deep Breathing

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Single Focus Pick a random object to center your focus. Pour all of your attention into this object. Describe to yourself: All its tiny details such as, colors, shape, and textures. The way it feels in your hands and its weight. The way the…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Mindful Bite We can often eat on the run or on autopilot. While eating mindfully for an entire meal would be a great goal to strive for, starting with a mindful bite is an effective first step. It’s simple. Right before you take the…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Mindful Bite We can often eat on the run or on autopilot. While eating mindfully for an entire meal would be a great goal to strive for, starting with a mindful bite is an effective first step. It’s simple. Right before you take the…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Mantra Breath Pair these calming affirmations/mantras with your breath to find some comfort in your day. You could practice all of them, pick a handful of your favorites, or use one pair on repeat.  Match your inhale and exhale with reading these phrases to…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Hot Chocolate Breath The delightful breathing tool will help you to extend your exhale and restore some calm. Here’s how: Imagine you are holding a cup of hot chocolate in your hands. *You can imagine other objects too such as, a cup of tea,…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Candle Calm Light a candle and dim or turn off the lights. Focus all your attention on the candle. Focus on slow deep breaths as you describe the experience of watching the candle. What does the flame look like? If the candle is scented,…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Burrito Wrap This tool provides comforting proprioceptive input to calm your senses and soothe the nervous system to restore balance and peace. Here’s how! Grab a cozy blanket or a weighted blanket to feel more grounded. Wrap the blanket around yourself, rolling yourself up like…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Psychological Sigh Have you ever noticed the double inhale followed by the long sighing exhale that happens after an emotional release such as, a big cry? This instinctual recalibrating breath is called a physiological sigh. It is a rapid way to calm anxiety and…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Hip Rocks Hip rocks are an effective way to release both tricky, stuck emotions and your lower back. Here’s how! Lie on a floor mat or comfy rug on your belly (prone position).  Rest your forehead on your hands (like creating a pillow for…

  • Mindful Monday

    How to use your body to soothe your mind. Calm Practice Vocal-Chord Calming Vocalizing can help you activate and tone your vagus nerve. Your vagus nerve runs through your neck alongside your larynx and pharynx, so when you sing, hum, chant, or gargle, your vocal cords vibrate and wake it up. This tool is also useful…