Mindfulness Based Stress Reduction

Any mindfulness based stress reduction technique that you are drawn to can be helpful whether you are undergoing fertility treatments, dealing with PMS or perimenopausal symptoms, chronic illness, or just a normal life transition which is stressful. Here are some of my favorite mindfulness based stress reduction techniques to consider.

Four Square Breathing

If you find yourself experiencing worry or anxiety, the four squared, or boxed breathing technique can help bring our nervous systems back to a parasympathetic, or restful state. Take four breaths in, then hold for four counts. Exhale for four, hold for four. Repeat four times and then you can increase the length of time you exhale and hold by 2-3 counts each. The goal is to increase the ratio of exhales to inhales, which helps our nervous system calm down. You can do this as often as you would like.

Guided meditation, paced breathing and yoga apps, oh my!

Any mindfulness practice including guided meditation, paced breathing or yoga can be helpful. The goal is to try to find  method that resonates with you. I like apps such as Insight timer, Smiling Mind, Calm, and MyLife.

I also like the Inner Balance app from Heart Math which is a system of self-heart rate variability training. Research shows that 20 minutes of paced breathing or biofeedback training each day can help with pretty much anything from anxiety and depression, to insomnia. But don't worry if you are not there right off the bat. All of these things are called a practice for a reason. You work up to it. Don't discredit yourself. Even once or twice per week is a great goal to start!

I also love massage, or any other hands on modality that you gravitate towards for stress relief, and low impact aerobic exercise, or restorative or yin yoga.

Good for you for learning more about ways to support your nervous system, and mental emotional health long term.