This is the seventh of a 15 part series of mindfulness posts. One will be posted every other day for 30 days, so keep checking back.

Chronic Stress And The Immune System

Studies have shown that chronic stress can have a negative effect on the immune system. Check out this post about mindfulness and stress

Stress is useful, and we will always have some level of stress. But so often today many of us are in the fight or flight response way more often than is helpful. Adrenaline and cortisol are the two main stress hormones, that flood the body when we are under stress. Helpful in the short term, and ideally levels return to normal when the threat has passed.

You can read more about the effects of chronic stress and how it affects health in this article by the Mayo Clinic

A regular mindfulness practice has been shown to induce relaxation and lower stress levels.

When we are relaxed, our body and mind both have the opportunity to renew and repair. We calm down our system responses (for example overactive adrenal response) and our immune system is able to operate at full capacity.

We will be much less likely to suffer from colds and flu when relaxed. These illnesses are often the body’s way of slowing us down. You can read more about stress and illness here

Just Breathe

I will breathe. I will think of solutions, I will not let my worry control me. I will not let my stress level break me. I will simply breathe. And it will be okay.

– Shayne McClendon

The quickest and easiest way to immediately calm your stress responses down is to breathe slowly and deeply. Just concentrate on your breath. Counting the breaths, or saying in, out on the inhale and exhale can help to focus your mind.

Deep breathing can help to alleviate stress and anxiety, and you can do it anywhere, anytime.

Sit, stand or lie quietly. Place your hands gently on your abdomen. Take a deep breath in through your nose counting to four and feel it fill your abdomen. Hold it for the count of two. Breathe out through your nose to the count of four, and feel your abdomen deflate. Exhale as fully as possible. Repeat twice more.

There are more breathing exercises you can do, and different counts you can work with, but this is a good one to get started.

Three Minute Breathing Space

Another quick and simple but very effective exercise to do is a three minute breathing space meditation. I have recorded one for you, and you can download it here

You can also just set a timer for three minutes and follow your breath or create your own meditation. When you find your mind has wandered, just bring it back to the breath.

Music And Self-Hypnosis

Turn up the volume close your eyes and let the music take over your soul.

– unknown

It is proven that listening to relaxing music for thirty minutes per day can really help to boost our mood. It can lower our blood pressure and relieve anxiety, stress, and depression. Give it a go and see if it helps.

YouTube has some great videos, and you can search for whatever your main problem is. I love to combine listening to the relaxing music with self-hypnosis. Jason Stephenson is one of my favourites, and I often fall asleep listening to one of his meditations.

There are some ideas above to get you started reducing your stress and boosting your immune system. Taking just a few minutes per day to try them can really make a difference.

Gill Washington does not provide medical advice, diagnosis or treatment. See additional information