Take a breather: the best mindfulness exercise in your toolkit

24 Jan

by Nicola Risi

Mindfulness and breathing techniques are widely advocated for their effectiveness at managing sleep disorders, anxiety, and stress - plus many more mental and physical ailments.

BMJ reports that up to a third of University students suffer with moderate to severe anxiety/depression. (Please note that severe cases will require professional medical intervention. For these, we have listed a selection of helplines and local resources at the bottom of this post.) But to combat mild to moderate cases, breathing exercises can be a valuable tool in helping you tackle presentations, exams, and even interviews with a calm confidence.

Mindful breathing is often referred to as a ‘lost art’ and said to promote a wealth of health benefits. Whether you’re a student at Lancaster or elsewhere, take this tool with you wherever you go. It’s free, requires no equipment, and you can practice silently and discreetly.

So how can mindful breathing be applied to the everyday stressors of student life Lancaster University in your Bailrigg accommodation?

Insomnia

Although we aim to give you all the comforts of home in our Lancaster student housing, 60% of University students suffer from poor sleep quality and 7.7% meet the criteria of an insomnia disorder. The infamous 4-7-8 method has been widely popularised as a failsafe method for relaxing the body into a deep sleep - often in less than a minute.

The method itself requires you to inhale deeply for 4 seconds, hold that breath for 7 seconds, then slowly exhale for 8 seconds. Proponents of the method say it can also help to reduce anxiety, manage anger issues and even manage cravings.

Counting the seconds as you help to maintain focus on the breathing, and bring you into a state of mindful relaxation. But this one takes practice, and advocates report that the more frequently you use the technique, the more effective it becomes.

Stress

At Bailrigg Lancaster Student housing we know that University life can be stressful. Just as shallow and fast breathing can increase stress, deep and controlled breathing can promote relaxation and set off a cascade of positive physical changes within the body and mind.

To access this breathing technique, all you need to do is breathe slowly and deeply. Inhale through your nose, and feel the breath fill up your lungs (you can even place one hand on your belly, to physically feel the oxygen entering your body), then exhale slowly with your lips slightly pursed. Practice this cycle a few times over and concentrate on removing the tension from the muscles in your body. Remember to relax your jaw, your shoulders, your legs and so on. Life in Lancaster student accommodation can sometimes get a bit overwhelming so its always good to take a moment out and relax.

Using breathing as a management tool when you feel stressed or nervous could help you reach that state of relaxation whatever the scenario. When you breathe deeply, it sends a message to the brain telling it to calm down, and in turn, the body will follow. Eradicating any physical signs of stress and helping you maintain a confident and relaxed state. When you book a room at Bailrigg we want it to feel like your haven and be able to take time to yourself in it. This tool could be useful in situations where you feel particularly overwhelmed, such as a social gathering, a presentation or an exam.

Health benefits

If you’re not implementing breathing techniques for stress, insomnia or anxiety, use them for the multitude of health benefits. Mindful breathing can help you to lower blood pressure, improve diabetic symptoms, reduce depression, manage physical pain and regulate the body’s reaction to stress. These techniques will also help to settle into your Lancaster student housing and help you feel comfortable in your new home.

You can find a wealth of content online including Youtube to help guide you through these techniques, but as a cost effective way of reducing anxiety and stress through what might be some of the most stressful times of your life, we highly recommend mindful breathing.

See below for a list of local facilities and helplines for those in need of targeted, professional help with mental health challenges.

Lancaster Counselling and Mental Health Service

LSCFT Mental Health Helpline/Texting Service

0800 915 4640 (open weekdays 7pm-11pm, and weekends 12 noon-12 midnight)

Text HELLO to 07860022846

LSCFT Mental Health Crisis Line

0800 953 0110 (open all year round)

The Samaritans

Call 116123, 24/7

HOPELineUK

0800 0684141 (Mon- Fri 10am-10pm/Sat-Sun 2pm-5pm)

Student Space