I am the type of person, like most people, who can often suffer from feelings of guilt, bouts of anxiety and a wide variety of negative thoughts. These types of thoughts often enter from the back door of our minds and lead us to dark places.
For a long time, I believed that worrying about a particular matter could actually help me resolve the situation. It’s a fact—most of us become self-critical and overanalyze many situations in our daily life.
One thing that has worked wonders in getting rid of anxiety and negative thoughts is practicing the technique known as Conscious Breathing. It is called Conscious Breathing because you have to make a conscious decision to recognize negativity and counteract it with healing breaths.
How to Practice Conscious Breathing?
First of all, you should be aware of your own thoughts. We all have negative trigger thoughts. A trigger thought can lead to over thinking and worrying. You should come to recognize your specific trigger thoughts. It is tempting to analyze negative thoughts or get lost in the hurts of the past. But devoting even a few minutes to a particular thought gives it more power than other thoughts in our mind.
Here are some steps to counteract Negative Thought Patterns.
- A Negative Trigger thought comes into mind.
- Do not devote any time to it, instead focus on your breathing.
- Do not attempt to get rid of the thought but briefly observe it with a nonjudgmental state of mind .
- Practice focusing on your breathing for at least one minute or 4-5 long breaths
- Concentrate on the breath going in and out of your body.
- Thoughts can come and go, Don`t pay too much attention to them—keep focusing on your breathing.
- Do not use your mouth for breathing but breathe through your nose. Feel the air moving into your body through your nostrils, traveling through your airways and ending up in your abdomen.
- Follow the same process when the air is moving out of your body.
- Engage your diaphragm in the process of breathing. Your abdomen should rise with inhalation and drop with exhalation.
According to a recent study, improved breathing habits can have a positive impact on every aspect of life. Conscious breathing practitioners have reported a spike in their energy levels, reduced stress and better sleep even after practicing just a few minutes a day.
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