Need grounding? Follow the 3-3-3 formula.
Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body — your ankle, fingers, or arm.
The 3-3-3 method can be used as a practical way to calm anxiety by isolating each of your senses through observation. Using your senses is a great way to reconnect with your body when you feel overwhelmed, have difficulty concentrating, or feel anxious.
Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Breathing techniques help you feel connected to your body—it brings your awareness away from the worries in your head and quiets your mind.
Types of breathing in humans include eupnea, hyperpnea, diaphragmatic, and costal breathing; each requires slightly different processes.
The most efficient way to breathe is by bringing the air down toward the belly. As the diaphragm contracts, the belly expands to fill the lungs with air. “Belly breathing” is efficient because it pulls the lungs downward, creating negative pressure inside the chest. This brings air into the lungs.
8 Successful Mental Habits to Defeat Fear, Worry, and Anxiety
- Don’t figure things out by yourself.
- Be real with how you feel.
- Be OK with some things being out of your control.
- Practice self-care.
- Be conscious of your intentions.
- Focus on positive thoughts.
- Practice mindfulness.
- Train your brain to stop the fear response.
Gratitude meditation is a type of meditation which, as the name suggests, focuses on gratitude. This article will define gratitude meditation, discuss some of its benefits, and relate it to mindfulness. It also includes a few guided gratitude meditations, so you can start your practice today.