Try the five-finger deep breathing technique to reduce stress
Between the hustle and bustle of the holiday season, shorter days, and fewer opportunities to see the sun, your mental health can certainly take a hit.
Dr. Gabrielle Roberts, a psychologist at Advocate Children’s Hospital, offers a quick tip to help you reset. It’s called five-finger breathing.
“There are so many benefits to taking good, deep breaths throughout the day,” she says. “Five-finger breathing is a great, quick way to really focus on your breathing and reap those benefits.”
Here’s what you do:
- Hold one of your hands out in front of you, spreading your fingers apart.
- With the pointer finger of your other hand, begin slowly tracing each of your fingers, starting at the bottom of your thumb.
- As you trace up your thumb, inhale slowly and deeply.
- As you trace down your thumb, slowly exhale. Continue that pattern as you trace each of your fingers.
Once you’ve completed tracing your entire hand, Dr. Roberts recommends repeating the exercise as many times as you want or have time for. This breathing exercise allows you to relax and feel a sense of calmness.
“Taking a break in your day to practice five-finger breathing is an easy way to reduce stress and feel refreshed amid your busy life.”
If you are struggling to manage your anxiety, it’s important to talk about it with your health care provider who can help you find additional resources.
Are you looking for a doctor or behavioral health specialist? Find one that’s right for you in Illinois or Wisconsin.
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About the Author
Holly Brenza, health enews contributor, is a public affairs coordinator on the content team at Advocate Health Care and Aurora Health Care. She is a graduate of the University of Illinois at Chicago. In her free time, Holly enjoys reading, watching the White Sox and Blackhawks, playing with her dog, Bear and running her cats' Instagram account, @strangefurthings.
