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A 3 Minute Breathing Exercise to Halt Negative Thoughts


Perhaps you have, at some point in your life, struggled with negative thoughts of some kind.

Oh, just me?

I didn’t think so. 🙂

Negative thought patterns have a way of sticking with us once they sneak their way into our subconscious, which can lead to feelings to sadness, self-loathing, and unresolved anger if we’re not careful.  If those feelings stay with us long enough, they could lead to serious mental illness or destructive coping habits.


So what can you do when you notice yourself becoming a Negative Nancy (or, her ever popular counterpart, Debbie Downer)?

You can do this simple, 3 minute breathing exercise to reset your brain and get on with your day.

Begin by standing or sitting in a comfortable position.

Take three small breaths in a row in through your nose; then exhale three times through your nose in the same way.

Repeat this cycle for two minutes.

Use the last minute to breathe normally and notice what your thoughts are doing now.

Don’t judge yourself for whatever you were thinking, or are thinking at this point.  Simply notice.

Note: This practice is a modified version of a breath work practice found in How to Breathe, by Ashley Neese.

If you have a few extra minutes at the end of your practice, I recommend you spend some time journaling about what came up for you during your breath work session.

Our minds and our bodies are SO interconnected, my friends.  Learning simple exercises like this can be a true game changer when you add it to your self-care toolbox.  That’s actually why the November issue of My Self Care Bestie is going to focus on breath work, including how different breath work sessions can help you deal with different emotions, as well as circumstances.  I’ll be doing two live classes on breath work, sharing exercises, as well as other tips and tricks for self-care and healthy living.

Sound like something you’d be interested in?  The My Self Care Bestie membership is open now, but only for a limited time.  Doors close Oct. 31, so don’t delay!  If you want to learn more about my monthly self-care membership, or to sign up, you can click here.

I hope to see you inside the group so I can help you invest in your mental health and wellness on this roller coaster we call life!

P.S. Get your FREE guide to reducing negative self-talk here!

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