More peace in 10 minutes: 5 exercises for breathing, mindfulness and mental strength
In our busy lives, it is sometimes difficult to truly relax. Thoughts keep wandering, stress builds up and before you know it, you are lying awake for hours or feel constantly rushed. Fortunately, with a few simple exercises you can clear your head and experience more relaxation.
These breathing, mindfulness and mental strength techniques will help you find more peace in just 10 minutes a day . We believe in the power of balance, and these exercises will support you in creating a calm and strong mindset.
1. 5-minute breathing exercise for calm and relaxation
Breathing is one of the most powerful tools to calm your nervous system. This exercise helps you release tension and bring relaxation into your body.
Here's how to do it:
Sit or lie down comfortably (on the couch, in bed or wherever you feel comfortable).
Close your eyes and breathe in deeply through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly through your mouth for 6 seconds.
Repeat this cycle for 5 minutes, focusing on your breathing.
💡 KIMAIA-tip: A delicious cup of tea is a good addition after this exercise. The moment of rest in which you come to yourself and prepare yourself for the rest of the day.
2. Mindfulness: Scan your body in 10 minutes
A lot of tension and stress is stored in your body without you realizing it. A body scan helps you to become aware of this tension and to release it.
Here's how to do it:
Lie down in bed or sit in a quiet place where you feel comfortable.
Close your eyes and breathe in and out deeply.
Start at your toes and slowly work your way up to your head.
Focus your attention on each part of your body and feel if there is any tension.
With each exhalation, release the tension.
💡 Effect: This helps you fall asleep better and prevents you from worrying at night.
3. The positive visualization
Your thoughts have a huge impact on your state of mind. Ending your day on a positive note will strengthen your mental resilience and help you sleep more deeply.
Here's how to do it:
Close your eyes and breathe in and out calmly.
Think of three things you are grateful for today.
Visualize a situation in which you feel happy and calm.
Imagine how your body feels relaxed and how your energy is balanced.
💡 KIMAIA-tip: End the day with a relaxing evening ritual so you can fall asleep wonderfully. For example, with a good skincare routine to cleanse the skin and let it recover overnight.
4. 4-7-8 breathing technique for deep relaxation
This breathing technique is ideal for quickly calming down, especially if you have trouble falling asleep.
Here's how to do it:
Breathe in deeply through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat this 4 times.
💡 Effect: This reduces feelings of stress, calms your nervous system and helps with deep sleep.
5. Movement as mindfulness: 5 minutes of stretching 🤸♀️
Light movement helps to release tension and deepen your breathing.
Here's how to do it:
Stand up and stretch upwards with a deep breath.
Do a forward bend like a downward dive and let your head hang relaxed with the crown of your head towards the floor.
Come up and make circles with your shoulders forward and back, rotating your neck to release built-up tension.
Finish with a calm sitting position and 2 minutes of deep breathing.
💡 KIMAIA-tip: Supplements can provide your body with extra support to achieve the most optimal results. Curious about which supplementation can best suit your goals?
Your 10-Minute Mindfulness Routine with KIMAIA
Spend about 10 minutes a day on breathing exercises and relaxation techniques and invest in a balanced and relaxed self. It improves your energy level, focus/concentration and your sleep quality which you will experience during the day and you will also feel mentally a stronger person. Are you able to focus on positivity? Are you the person who dares to make conscious choices in this?
How do you apply this in your daily routine?