Mindful breathing is a very basic yet powerful mindfulness meditation practice. The idea is simply to focus your attention on your breathing—its natural rhythm and flow and the way it feels on each inhale and exhale. Focusing on the breath is particularly helpful because it serves as an anchor–something you can turn your attention to at any time if you start to feel stressed or carried away by negative emotions.

What’s important is practice. It’s a tool you can use to bring yourself back to the present moment in stressful situations, and who wouldn’t appreciate having such a valuable tool on hand for those times when you need it?

Learning mindful breathing is straightforward, and it’s as easy as your next breath.

So, let us understand this technique in the session....

Relaxation techniques are practices to help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure, and a reduced heart rate. The relaxation response is the opposite of the stress response.

Some relaxation techniques may help children and adolescents with pain, anxiety and depression, headaches, or difficulty with needle-related procedures. But much of the supporting research was rated as low quality, so we don’t have a completely clear picture yet of the possible benefits.

A 2019 review of 17 studies involving 1,165 participants indicated that slow breathing exercises led to a modest reduction in blood pressure and may be a reasonable first treatment for people with prehypertension or low-risk high blood pressure. The studies in this review, however, differed in how they were done and had short follow-up periods and a high risk of bias. Also, the studies didn’t look at whether slow breathing exercises ultimately influenced health outcomes, such as stroke or heart attack.

If you have high blood pressure, it’s important to follow the treatment plan prescribed by your healthcare provider. Following your treatment plan is important because it can prevent or delay serious complications of high blood pressure. If you’re considering a complementary or integrative approach for your high blood pressure, discuss it with your healthcare provider.

Relaxation techniques might also help with pain after surgery, headache, low-back pain, and arthritis-related pain. Some of the supporting evidence, however, has been rated as low quality. Whether relaxation techniques help with pain related to fibromyalgia remains unclear.

In 2017, the Society for Integrative Oncology updated its clinical practice guidelines on using integrative therapies during and after breast cancer treatment. The American Society of Clinical Oncology endorsed the updated guidelines. In the guidelines, relaxation techniques were recommended for improving mood and depression. The guidelines also said that relaxation techniques might help to reduce stress and anxiety and to control nausea and vomiting during chemotherapy in some individuals and could be offered to them.

Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.

There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma. People with heart disease should talk to their healthcare providers before doing progressive muscle relaxation.

Today, we're going to observe our thoughts without resisting or getting involved in them. Just notice them and let them pass. Our thoughts usually come with a bunch of different emotions attached to them. All we need to do is sit back and watch them go by, like cars on a busy street.

Gratitude allows you to notice your blessings and create balance in life’s difficulties. Mindfulness helps you handle tough times with grace, acceptance, and surrender. Together, these practices nurture what Buddhists call the “Higher Self” within you.

Practising gratitude may improve your overall quality of life in a number of ways.

Some of these include:

• better mood
• improved sleep
• reduced inflammation
• increased self-esteem
• reduced heart rate
• lowered stress levels
• enhanced empathy
• lower levels of aggression
• improved zest for life