Mental Health Awareness Week - A Week of Wellness: Press Pause

Life. It can be pretty busy sometimes, but non-stop schedules call for uninterrupted moments of peace and quiet. Time to chill. Time to unwind. Time to refocus...

Inhale... Exhale...

Introducing everyday techniques that are a breath of fresh air.

Deep breathing

1. Sit on the floor, back straight and place one hand on your chest and one hand on your abdomen.
2. Simply inhale through your nose and exhale through your mouth, counting to five each time.

Stimulating breath

1. Sit comfortably on the floor and begin breathing through your nose quickly.
2. Try to do a cycle of 3 breath-ins and breath-outs every second.

Abdominal breathing

1. Lie in bed, and place your hands on your chest and abdomen.
2. Inhale deeply through the nose, and exhale slowly.

Aim to do 6-10 of these exercises, for ten minutes daily.

Did you know?

Colouring has been proven to relax the amygdala, the fight-or-flight centre of your brain.

It’s an easy way to destress and reduce anxiety, so why not download our colouring pattern and get sketching... on your phone or in person!

The Fat Face guide to

ten minute meditation

If you find yourself with a few moments to spare, we suggest trying these simple steps...

• 1. Find a quiet spot
  Remember to pick a time where you won’t be disturbed for a few minutes.
• 2. Get comfortable
  Sit on a chair or cross-legged on the floor, keeping your back straight but relaxed.
• 3. Breathe easy
  Focus on your breathing, inhaling through your nose and exhaling through your mouth. Note the rise and fall of your chest as you breathe in and out.

• 4. Welcome thoughts and questions
  It’s only natural for your mind to be full of thoughts as you try to switch off. Try not to fight them, but instead observe them.
• 5. Let them pass
  Calmly let the thoughts pass and return to the present by refocusing on your breath. Breathe in, and breathe out...
• 6. All done!
  Aim to do this for five minutes at first - we suggest setting a timer to avoid the need to check your watch.

Introduce this to your day-to-day and try longer sessions as you become more comfortable with the routine.

MIND

For over 60 years, Mind has worked to improve the lives of all people with experience of mental health problems. From offering invaluable advice and support, to improving services and raising awareness through its campaigns, Mind continues to change the lives of millions.