Do you ever feel like time slips away from you and find that you simply don’t have enough time to complete your daily to-do list or tasks? You may be unaware that there is an efficient way to get things done, by setting time aside for controlled breathing before starting a completely new activity.
Contrary to what you might think, incorporating a calming breathing technique at least three times a day could help you to reduce stress, manage anxiety and increase alertness. These elements promote mental clarity, making you more effective at solving problems or tackling major or daunting tasks. Mixing the calming breathing technique with aromatherapy may be the solution you need to stretch your time.
How To Do Focused Breathing
Controlled breathing techniques have been used for centuries by yogis to stimulate concentration and improve vitality. All you need to do is remember to do them throughout the day to stay refreshed and focused when you need it most. An aromatherapy balm on hand acts as a reminder of your calming breathing technique.
The most basic and practical technique is breathing at a rate of five breaths per minute; this means you will be inhaling and exhaling to the count of six. Practice this technique for five to ten minutes every time you feel stressed or overwhelmed, and you will see how your mind starts slowing down and clarity comes back to you.
To make this breathing technique a conscious activity, sit with your back straight at the edge of a chair, place your hands on your stomach and feel how it expands in and out to the count of six. Closing your eyes helps a lot. Repeat this controlled breathing technique at least 20 times.
Breathing Techniques At Work
You may think you don't have time to slow breathing every time you prepare to answer a dreadful email or before a meeting, but this is precisely the right time to do so. Stressors like those make you anxious and block your ability to be quick whilst having a clearer vision of the task.
You can be sitting at your desk, perhaps hiding behind the screen. When your mind is racing or you feel overwhelmed, a good breathing technique is your best tool for stress relief. Even five minutes could do wonders for your peace of mind.
Don't worry about people at the office glancing sideways. If they ask, you can share your new wellness tactic, and you may get a breathing mate. If they don't, they will notice your increased productivity and how calm you are now. So, you win in every case.
Use Aromatherapy For Controlled Breathing
The secret ingredient to potentiate the effects of focused breathing is applying the right scent to pulse points like your wrists, temples, and neck before starting your controlled breathing session. If you are at home, you may as well may want to consider lighting a scented candle.
But, what essential oil is good for focus and concentration? Citrus fragrant notes, like lemon myrtle, are known to have a calming effect. Spearmint scent is both uplifting and refreshing. You can find that perfect combination in a balm to keep you upbeat throughout the day.
After a couple of weeks of using aromatherapy for controlled breathing, you will start linking the scent with that peace of mind needed. It may even make it easier to get into that slow breathing that sometimes could be challenging.
If it is your first time practising breathing exercises, you may experience difficulty reaching the number six in your slow breathing. People can often tend to breathe from their chest more quickly which causes them to take in too much oxygen.This rate of breathing can become normalised under prolonged periods of stress. Rapid breathing can increase anxiety symptoms, including dizziness, breathlessness and even disorientation.
This exercise aims to slow down your rate of breathing. Start inhaling and exhaling to the count of three in the first weeks and slowly work up to this practice. The aromatherapy will help you get there, especially with scents that you enjoy.