Table of Contents
Cover Welcome Module 1Beginning our skills in mindfulness Module 2Using our senses in mindfulness Module 3Developing Attention and Focus in mindfulness Module 4Noticing the highs and taking in the good Module 5Being gentle with yourself Mindfulness Some helpful hints to get you started Video Reflection activity Mindfulness and its effects Mindfulness is a journey, not a race Let's do some mindfulness practice! Take a break with the managing your stress waves practice Pause and think Odd one out activity Mindfulness on the go Take a break with the noticing your senses practice Next steps Module 6Developing and increasing self-care Summary Taking your mindfulness practice further How to know if mindfulness is of benefit
Cover Welcome Module 1Beginning our skills in mindfulness Module 2Using our senses in mindfulness Module 3Developing Attention and Focus in mindfulness Module 4Noticing the highs and taking in the good Module 5Being gentle with yourself Mindfulness Some helpful hints to get you started Video Reflection activity Mindfulness and its effects Mindfulness is a journey, not a race Let's do some mindfulness practice! Take a break with the managing your stress waves practice Pause and think Odd one out activity Mindfulness on the go Take a break with the noticing your senses practice Next steps Module 6Developing and increasing self-care Summary Taking your mindfulness practice further How to know if mindfulness is of benefit
Mindfulness and its effects.
Mindfulness and its effects.

"Click to hear narrated version of this page"

So what can deep breathing do for me during mindfulness?

Medical and health research shows that deep breathing can be an important tool for the following reasons:

It helps our nervous system to calm and settle itself, and move away from the stressed 'fight or flight' response when we are upset or frightened, to the calmer 'rest and digest' phase. This in turn allows our body and mind to settle down and feel calmer.

Deep breathing also allows our heart rate and blood pressure to slow down, as well as stress hormones and adrenaline in our body to lower too.

When we are stressed and anxious, our breathing often becomes shallower/less deep and reduces the amount of oxygen to our brain, often making us confused, not able to make clear decisions, and also more stressed!

Deep breathing however, allows more oxygen into our bodies, which in turn, sends signals from our brain to our bodies to relax and also sends more oxygen to our brains. This usually has a positive effect on our mind by clearing our thinking patterns and calms our emotional reactions to stressors.

Take 4-5 deep breaths out now- nice and slowly -just gently, in your own way. See if you feel any differently afterwards.

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