Manage Stress with "Mindfulness Made Easy" (Week 1 Exercises)

If there has ever been a time that we could use some help building stress resiliency, it might be right now.

Below you'll find 5 simple and easy do-it-yourself exercises that you can use to help manage your stress and anxiety.

What's the best way to use these exercises? Try one a day from Monday to Friday and then feel free to pick your favourite one and repeat it on Saturday and Sunday.

If you would like to receive the Week 2 exercises and get a heads up for our our next live online challenge, just say "I'm In" below or send me a note.

Also, if you'd like to treat your team to a 20-minute mindfulness recharge for the holidays, let me know and I can provide you the details. Here are your Week 1 Exercises...

Day 1 Challenge - Introducing the 4-7-8 Breath

For your first day, all you need to do is complete three consecutive 4-7-8 breaths:

1. Inhale through the nose for a 4-count;

2. Hold the breath for up to a 7-count; and

3. Slowly exhale through the mouth for an 8-count.

If you can’t hold your breath for 7, feel free to start exhaling sooner.

The important thing to do is to tune in and notice how relaxed your shoulders get each time you exhale.

Day 2 Challenge - 478 Breath with a Shoulder Roll

Today’s exercise will continue to build on our 4-7-8 breathing technique:

1. Inhale through the nose for a 4-count;

2. BONUS: As you inhale, lift your shoulders a bit towards your ears.

3. Hold the breath for up to a 7-count; and

4. Slowly exhale through the mouth for an 8-count.

5. BONUS: As you exhale, roll your shoulders backwards and notice them relaxing.

6. Repeat the 4-7-8 breath two more times for a total of 3 times.

Day 3 Challenge - 478 Breath with a Swoosh Exhale

Here we go again with the 478 breath and a modification...

1. Inhale through the nose for a 4-count.

2. Hold the breath for up to a 7-count;

BONUS: As you hold your breath, say to yourself “I am healthy. I am strong”

3. Slowly exhale through the mouth for an 8-count.

BONUS: As you exhale, place your tongue at the roof of your mouth behind your front two teeth and notice the air “swooshing” as you exhale.

4. Repeat the 4-7-8 breath two more times for a total of 3 times, for a full minute.

Day 4 Challenge - 478 Breath with Gratitude

This is a special build on the 4-7-8 breathing technique:

1. Inhale through the nose for a 4-count.

2. Hold the breath for up to a 7-count;

3. Slowly exhale through the mouth for an 8-count.

BONUS: when you are done exhaling you can express gratitude for being healthy and being able to breath without obstruction by saying “Thank You” and smiling.

4. Repeat the 4-7-8 breath two more times for a total of 3 times, for a full minute.

Day 5 Challenge 478 Breath with Letting Go Visualization

Our final exercise for Week 1 - yet another build on 478 breathing...

1. Inhale through the nose for a 4-count.

As you inhale, lift your shoulders a bit towards your ears.

2. Hold the breath for up to a 7-count;

3. Slowly exhale through the mouth for an 8-count.

BONUS: As you exhale, say a simple mantra "letting go" and visualize yourself letting go of anything you don't need.

4. Repeat the 4-7-8 breath two more times for a total of 3 times, for a full minute.

BONUS: As we head into the weekend why not set a timer and see if you can do 5 minutes once. Deal?

Sign Up for Week 2 Exercises Here

Again, a reminder, if you would like to receive the Week 2 exercises and receive a heads up when we run our next online challenge, please say "I'm In" below or send me a note.

If you have any questions about the exercises or are interested in treating your team to a 20-minute mindfulness recharge for the holidays, send me a note. Be well!