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Today I'm going to show you how to breathe your way to a happier, healthier, less stressed life.
Stay tuned.
[♪ music ♪] [The Best of Everything] [With Barbara Hannah Grufferman]
There's a clear connection between stress, anxiety, depression, and poor health.
It's true.
In fact, over 40 million Americans suffer from anxiety.
And women are more than twice as likely to suffer than men.
A recent study tells us that a simple technique known as mindfulness meditation
can help ease anxiety and depression one breath at a time.
Dr. Jennifer Wolkin, a New York University psychologist
and a leading expert on the mind-body connection
is here to show us how to practice mindfulness meditation.
How do we actually do mindfulness meditation?
I've had a very hectic day today, like so many of us,
and I really would like a few minutes
to just really calm down and focus on the now.
How do I do that? >>I'm going to show you first and then I'll have you do it.
Does that work? >>Perfect. >>Okay.
Okay. I'm going to put my hand on my stomach.
I'm going to breathe in through my nose gently and effortlessly.
I'm going to keep my mouth closed
[inhaling deeply] pushing my belly out.
I'm going to be contrived about it,
filling my diaphragm as if it's a balloon.
[inhaling deeply] One, 2, 3, 4.
And then you hold it for another 2.
Then you exhale through pursed lips. [exhaling] >>To really let it out.
Let it out all the way, bringing your belly towards your spine
as if you're emptying your diaphragm of all the breath.
As you do it, you're going to notice that your mind wanders, okay?
You might be thinking, "What am I going to do after this?" etc.
That's okay. Notice that they're there without engaging with them or labeling them.
And redirect your attention right back to your breath,
right back to the inhale and right back to the exhale.
And I could also imagine that when you're letting out your breath
that you can also say in your head, "Let it go,"
like, "Let those thoughts go, let that negativity go."
>>[Jennifer Wolkin] Inhale gently through your nose, push your belly out.
[inhaling deeply] Good. Hold it.
Exhale through pursed lips [both exhaling].
Good. All the way, belly towards the spine. Good.
Wait a few moments. Notice the sensations you're experiencing. Good.
Now again, inhale [both inhaling deeply],
hold it, and now on this exhale we're going to let out a big sigh.
Ready? [both sighing] Good. Let it out, let it out. Belly towards the spine.
Sit there for a moment.
Gently gaze towards the floor,
and whenever you're ready look back center.
>>[Barbara Grufferman] Okay, here's your plan to breathe your way to a better place.
You can practice mindful meditation anywhere,
but try to find a quiet spot that can be your own special mindful place.
Breathe in and out in a way that makes you focus. And keep it going.
Don't think about the past or the future, only the moment.
With each breath in, let joy into your mind.
With each breath out, let go of what's keeping you anxious and depressed.
Until next time, remember this.
We can't control getting older, but we can control how we do it.
[♪ music ♪] [Best of Everything After 50 - Positive Living] Watch, like, share, subscribe.
It's that easy to live your best life after 50. I want to hear from you.
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