Mindful Musings: Navigating Stress with Breath, Apps, and Self-Compassion

I know all about the racing thoughts and the endless to-do lists that come with the package deal of school, work, and personal stressors. It's not easy to just quiet the mind and have a relaxing day off from things we constantly have going on, at least not for most of us. Through practicing mindfulness, I have been more self-compassionate and less judgemental of myself about the things that go bumping around in my brain. 

What is Mindfulness Practice?

Mindfulness is the practice of training attention and the ability to respond to difficult mental and physical experiences (Parsons et al.). The method itself can be used for different things, and can help in a multitude of situations. I, for one, use it to focus inward on my body sensations and emotions during workouts, medications, breath work, and even while I go on nature walks. Using mindfulness in these number of settings allows me to be less judgmental about what thoughts I might have and the things I feel, which, in turn, allows my brain to slow down and simply focus on the present moment, even just for the time being. Mindfulness practice has been shown to reduce feelings of depression, anxiety, insomnia, irregular blood pressure and improve quality of life (Parsons et al.).

Breathing Techniques and Mindfulness  

There are various breathing techniques to help reduce stress, increase mindfulness, and even help you relax in bed. From counting your breaths 1 (inhale)... 2 (exhale) to 10 and repeating, to merely taking 1 minute to focus on your breathing. I would like to focus on box breathing, also known as four-square breathing, which is a simple stress management exercise. It can be done lying down, sitting anywhere, or standing (Scott). 

First, let all the air out from your lungs as you count to four
- Then, breathe in for four 
- Hold for four 
- Breathe out for four

The cycle can be repeated as often as you like; I usually do it at least four times. But, it can be practiced for 10 to 20 minutes, transforming it into meditational practice simultaneously. Box breathing helps increase resilience to stress, decrease feelings of depression, increase positive feelings, and help you be present when everything feels on overdrive. 

Meditations You Should Try  

Meditating can be complicated, which can make it easier to stop before you are able to see long-term effects on stress levels and reactions to situations. With the right tools, one may find it as easy as sitting down for a few minutes daily. Apps like Medito provide sessions for introducing meditation, informing the listener on what it means, how it can be done, if it's a right fit for you, how to do it to fit best into your schedule and preferences, and most importantly, where to start. The beginner and intermediate sessions go deeper into the context of meditation and being mindful of oneself and the feelings/ thoughts that arise in the mind that cause us distress. This resonates with me because I struggle with racing thoughts, especially after a long week of exams and studying harsh materials (Medito Foundation).

Using Headspace as an Added Friend  

Figuring out how to start being more mindful can be difficult when you're like me and have a buzzing mind. I have been partaking in mindfulness practice for two years now, and I still have days where I can't quiet my mind on my own. Thankfully, I found Headspace, which is a mental health tool for everyday life, which includes  meditations, sleep casts, mindful breathing, and focus exercises ( Headspace ). Access is via the web and app with student plans (currently for $10 for the year instead of the regular price of $70), making it accessible to anyone. I have used a variety of their programs for stress reduction, living with anxiety, and making peace with the past. The app has so many benefits for those whose thoughts are constantly affecting them during the day and in the middle of the night. 

Personal Note  

We all deal with stress daily, whether in school or out, but that doesn't mean we shouldn't have ways of managing those stresses to have a more balanced lifestyle. These practices and apps have helped me personally, but they are not miracle workers. I have nights where I can't turn the volume down in my head, but even on those nights, I have learned that it's more about accepting that you'll have those types of nights. It is important to know that it’s okay, and being friendly with those thoughts and staying calm is just as essential. At the end of it all, they are just thoughts, and they will pass. 

References  

Headspace for organizations: Formerly headspace health. Headspace for Organizations | Formerly Headspace Health. (n.d.). https://organizations.headspace.com/?origin=navigation  

Medito Foundation. “Meditations.” Medito Foundation, 2023, meditofoundation.org/meditations. 

Parsons, C. E., Crane, C., Parsons, L. J., Fjorback, L. O., & Kuyken, W. (2017). Home practice in mindfulness based cognitive therapy and mindfulness-based stress reduction: A systematic review and meta-analysis of participants’ mindfulness practice and its association with outcomes. Behaviour Research and Therapy, 95, 29– 41. https://doi.org/10.1016/j.brat.2017.05.004  

PhD. Scott, E. (2020, December 12). The benefits of box breathing for stress management. Verywell Mind. https://www.verywellmind.com/the-benefits-and-steps-of-box-breathing-4159900