Simple Mindfulness Exercises To Ease Overwhelm

Overwhelm, it happens.

Let’s face it: as the holidays approach, schedules will become more packed, and the chances of overwhelm will increase. But how can we move through life with more peace even while there’s chaos in the background?

Below are a few simple mindfulness exercises to help ease overwhelm. These activities are great if you’re short on time, feel overwhelmed, and prefer to be discreet. You can be mindful anywhere: in your car, at the grocery store, or at your desk. Each mindfulness exercise can take anywhere from 30 seconds to as long as you have time to indulge.

Exhale longer

Take a deep breath in through your nose and then exhale through your mouth. On your next breath, inhale for 1, 2, 3, 4, then exhale for 1, 2, 3, 4, 5, 6. If this feels too difficult, inhale for a count of 3 and exhale for a count of 5. Repeat. It may take a few rounds to become accustomed to breathing this way.

The why: Exhaling longer than inhaling sends a message to your nervous system to calm down. The body reads this as no longer being under threat.

Notice your surroundings (I-spy for adults)

Take a deep breath in through your nose and then exhale through your mouth. Continue breathing as you normally would, letting your body breathe you. Now, notice your surroundings. Take your time in noticing five (5) things you see, four (4) things you hear, three (3) things you tactilely feel, two (2) things you smell, and one (1) thing you can taste.

It’s not uncommon to rush through this activity. It’s one more thing to mark off your list. The trick to experiencing ease is to take your time and truly be in the moment. It may be helpful to take a breath between each I-spy item. For example, I see the blue sky (inhale/exhale). I see the trees blowing in the wind (inhale/exhale), etc.

The why: Taking a moment to notice your current experience acts as a distraction from the overwhelming experience. Think of it as a pause and reset that will give you the space to decide how you want to react to the current situation or experience. It also slows you down and brings you into the present moment. Additionally, being in the here and now sends a signal to your body to relax.

Follow your breath

Take a deep breath in through your nose and exhale through your mouth. Continue breathing as you normally would, allowing your body to breathe you. Notice the temperature of the air when you inhale versus when you exhale. Notice if your chest or your abdomen moves when you breathe and if you can feel your side body expand as you breathe.

The why: Following your breath is another way to bring you into the present moment. It’s hard to be overwhelmed when you’re focusing on the here and now. Additionally, the pattern of your breathing sends signals to your nervous system that the perceived threat has passed, allowing you to become calm.

Spoiler Alert: None of these activities will complete your to-do list, stop being overwhelmed for good, or take away all of your problems. Wonk, wonk, wonk.

A helpful hint is to practice these activities during the day when you’re not overwhelmed. Doing so will help you recall these mindfulness exercises when they’re most needed.

Mindfully yours,