Still Haven't Started Your New Year's Resolution? Breathe it in Instead - 3 Easy Steps to a
- Jan 12, 2017
- 2 min read
The New Year is here! Wow! It’s 2017 and you’re probably tired, sluggish, feeling fat, and perhaps still a little hungover. So what now? Resolutions? Nah, that might last a week. Diet? That might last two weeks because of all the football playoffs and the gift cards you got. Exercise? More likely doable, but you might not get started right away. What you can do right away is breathe. Theories and research have supported the impact in using mindfulness breathing to increase self-esteem, self-worth, and self-efficacy.
I know what you’re thinking. “You want me to breathe when I’m sitting on the couch eating leftovers and drinking while I am engaged in the latest sporting event or Netflix movie? I’m
exhausted, my head hurts, and the bills are now trickling in.” As the realization of overspending begins to sink in, you can begin to dissolve some of that worry through breathing. Breathing throughout your day, in 5 minute intervals, can relieve some of the anxiety and stress owing to the overindulgences of the holidays.
Simple Couch Motivators
While you are watching your favorite program, during commercial breaks, simultaneously take breathing breaks. Breathe in and out slowly. While you are breathing in, only notice the breath inhaling through your nose. While breathing out, only notice the breath exhaling out of your mouth. It is important to hold in your breath for at least 7 seconds and exhale for 5- 7 seconds. Do the deep breathing at least 3 times.
Squeeze Breathing: Do the same as above but as you inhale squeeze a small rubber ball between your knees or press a rubber ball in between your palms. (A small ball can easily be put in your backpack purse). If you are able, when you inhale squeeze your whole body as tight as you can, then exhale and release the tension. Do this action at least 3 times during the commercials. Increase the time if you are able.
Squeeze Breathe Venting: While you are inhaling and squeezing your fist, visualize yourself squeezing the fat out of you. See all the calories squeeze out of you. You can affirm “Fat leave me now!” Continue to do this process throughout all the commercials. See if you can build up to 3 minutes. Eventually you can set a timer and work your way up to 10 or 15 minutes. The longer you go, the more relaxed and fit you will feel.
Breathe Writing: Affirmations are useful when needing to move from negative to positive thoughts. Instead of feeling or thinking “I’m tired, fat, hurting” write over and over again “I am well. I am healthy. I am a fit. I am abundant.” Just continue to write this over and over throughout your commercial time.
Your mind along with breathing is a powerful tool. Whatever you reflect upon, you bring upon yourself. NEVER GIVE AWAY YOUR POWER! Don’t let negative feelings overtake you.
Transform your thinking and always have control over your mind. So if you can’t get yourself to exercise, eat healthy, or stop drinking, you CAN control how you think, how you act and react to different situations this NEW YEAR.
Need help getting motivated? Mindfulness coaching is available through MindfullYourLife.org or contact DrPattiMartin@gmail.com
All images courtesy of Google Images For Educational purposes only
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