Leadership-life Fit:Break down stress and anxiety by purposeful

breathing

Feeling

?

Breathing can help…• Focus in moments of stress and

anxiety• Mediate negative emotions• Cool your temper when someone or

something heats you up• Sharpen your cognitive skills• Increase your ability to concentrate

and attend

Let’s get started!!

Set aside time:

Get comfortable!

Sit,Stand, or

Lie Down

Tune in• Check in with your body:– How are you feeling physically? –Where do you feel tension?

• Tune in to your breathing: –Where are you feeling your

breath?• Your chest? • Your abdomen? • Your throat? – Notice the sensation of each breath

entering through your nostrils and exiting through your mouth.

Stay focused• If you notice your thoughts

wandering (which they inevitably will!), simply bring your attention back to your breathing.

• Stay in tune with your breathing for 5-7 minutes-gently guiding your thoughts back to your breathing any time you notice they have wandered.

Celebrate!

• Before you transition back into your regularly scheduled day, take a moment to notice how you’re feeling now.

• Relax further if possible. • Give gratitude for this moment!!

Carry on!

When you designate time daily to practice intentional (meditative) breathing, you can more readily tap into it when you need to find calm in tense or stressful situations.