How this simple breathing trick will make you feel instantly calm and ready for the day

A simple five minute breathing trick first thing in the morning will reduce stress and improve productivity during the day, an expert has revealed. 

Meditation and Wanderlust spiritual guide Tami Roos, from Melbourne, told Daily Mail Australia meditation has proven to significantly reduce the impact of stress, provide clarity, boost energy levels and reduce procrastination.  

After waking up and before looking at your phone, she recommends setting aside a few minutes to focus on yourself through long, slow deep breathing.  

With thousands of residents in Sydney and Melbourne currently stuck at home due to ongoing Covid-19 lockdowns, it’s more important than ever to prioritise your mental health and overall wellbeing. 

With thousands of residents in Sydney and Melbourne currently stuck at home due to ongoing Covid-19 lockdowns, it's more important than ever to prioritise your mental health and overall wellbeing (stock image)

With thousands of residents in Sydney and Melbourne currently stuck at home due to ongoing Covid-19 lockdowns, it's more important than ever to prioritise your mental health and overall wellbeing (stock image)

With thousands of residents in Sydney and Melbourne currently stuck at home due to ongoing Covid-19 lockdowns, it’s more important than ever to prioritise your mental health and overall wellbeing (stock image)

Tami Roos (pictured) said meditation has proven to reduce the impact of stress and provide clarity to the mind over time

Tami Roos (pictured) said meditation has proven to reduce the impact of stress and provide clarity to the mind over time

Tami Roos (pictured) said meditation has proven to reduce the impact of stress and provide clarity to the mind over time

Three meditation techniques to instantly calm the mind 

To reap the benefits, Tami told Daily Mail Australia it’s up to the individual to prioritise their mental health and be patient and consistent by meditating for at least five minutes per day.

To do so, she recommended three breathing techniques – meditation with breath and silence, meditation with mantra, and meditation with sound.

‘One of the easiest ways to start meditating is to sit in a comfortable position, place one hand on your abdomen and feel your stomach rise and fall,’ she said.

‘Take deep breathes in and out through the nose and feel your body start to relax.

‘If your mind has a tendency to wonder off, instead use the mantra approach and repeat the words “white light” in your head with every breath – this will shift your focus on to something specific.’

The third technique involves focusing on the sound of your breath throughout the meditation session, which will prevent your mind from wondering. 

The top breathing techniques to feel instantly calm

1. Focusing on your abdomen and diaphragm

– Place a hand on your abdomen to feel the rise and fall of your stomach with each breath 

– Slowly breathe in through the nose, pause for a moment and release the breath out through the nose 

– Don’t cross your arms 

– Allow your body to feel completely relaxed and still  

2. Using ‘white light’ as a mantra

– Sit down, get into a comfortable position, close your eyes and with each breath repeat ‘white light’ in your head 

3. Listening on the sounds of breath

– Sit down in a comfortable position, be completely still, close your eyes and listen to the sound of your own deep breathing 

* Complete at least one of the techniques for five minutes a day  

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Unlike exercise that provides physical visual results, meditation provides mental, emotional and often spiritual benefits that can help enhance how you’re feeling.

‘The average human can have up to 70,000 thoughts per day, which can make your mind feel foggy,’ Tami said. 

‘By meditating regularly you can expect to feel calm, balanced, energised, a sense of relief and clarify after giving yourself time to reflect.’

Tami said the ‘biggest mistake’ you can make when meditating is giving up too soon. 

‘It’s easy to make excuses or set high expectations for yourself, but if you trust the practice and the process you will feel the results,’ she said.  

To assist beginners, there are a range of phone apps that can provide assistance when meditating and relieve mental stress

To assist beginners, there are a range of phone apps that can provide assistance when meditating and relieve mental stress

Bloom is one popular Australian sleep, meditation and wellness app that helps users blossom into 'a better version of themselves'

Bloom is one popular Australian sleep, meditation and wellness app that helps users blossom into 'a better version of themselves'

To assist beginners, there are a range of phone apps that can provide assistance when meditating and relieve mental stress

To assist beginners, there are a range of phone apps that can provide assistance when meditating and relieve stress. 

Bloom is one popular Australian sleep, meditation and wellness app that helps users blossom into ‘a better version of themselves’. 

Jenny, an active user of the app, said she struggled being stuck in a confined space while in at home lockdown by herself and was worried her mental health would dip. 

‘I was struggling to concentrate and focus on work, my sleep schedule was all over the place and my tolerance for stress was barely existing,’ she said. 

‘I tried to incorporate things like meditation and yoga into my daily routine but struggled to keep going.’  

But since using Bloom the app has helped Jenny in more ways than one. 

‘The meditation challenges were a fun way to make me stick to it daily, the guided meditation and ambient music in the sleep category has helped me calm down at night and finding restful sleep,’ she said. 

Tami swears by Wanderlust's plant-based supplements and wholefoods that promote a holistic approach to health (pictured)

Tami swears by Wanderlust's plant-based supplements and wholefoods that promote a holistic approach to health (pictured)

Tami swears by Wanderlust’s plant-based supplements and wholefoods that promote a holistic approach to health (pictured) 

Tami is also a guide for the Australian brand and community Wanderlust that brings together world leaders in mindfulness, yoga, nutrition and holistic health to support people around finding their ‘true north’.

Tami swears by the plant-based supplements and wholefoods that promote a holistic approach to health.   

Wanderlust’s new range boasts 37 expertly formulated products that combine a selection of botanicals and herbs used in Ayurvedic, Chinese and Western Medicines and have been consciously created so you can positively support yourself and the planet.

Products include Wanderlust Woman Kind, Wanderlust Vital Energy, Wanderlust Immune Mushroom, Wanderlust Reishi and Wanderlust Wander Glow.

Link hienalouca.com

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