Ok, so not that deeply.
The guys at http://www.stopandbreath.com offer the following advice to harness the mindfulness potential of your breathing:
Learning to breath properly is easy and will reward you with immediate results. Simply follow these 7 easy steps….
- Stand or sit comfortably with a straight spine.
- Relax your shoulders and place your hands on your lap or at your side.
- Exhale completely, drawing the diaphragm in and up.
- Slowly inhale through your nose by contracting your diaphragm out and down. Your belly should rise, followed by your mid-chest and finally your upper-chest as air fills your lungs.
- Slowly exhale through your nose while drawing your diaphragm and up.
- Repeat this process 3 time, taking consecutively fuller breaths with each inhale.
Congratulations, you’ve just taken 3 deep breaths! Many people have not taken the time to breath this deeply since childhood!
Brits, it’s time to talk.
Time to Change have launched a national campaign to end mental health stigma. It’s the start of a potentially brilliant movement. We’re so much better than outdated attitudes to mental health that still proliferate in our society. Read about the campaign and make a pledge here (PracticalDepression has just made their’s). More about it in the news here and here.
We simply cannot continue to ignore statistics like these:
- 1 in 4 people will experience a mental health problem each year.
- The average age of onset for depression is 14, as diagnosed now, compared to 45 in the 1960s.
- 116%: the rise in young people who talked about suicide during Childline (UK) counselling sessions in 2013/14, compared to 2010/11.
- In Britain, 9.7% of people meet the critera for diagnosis of mixed anxiety and depression, according to a 2009 survey.
- At any given time, 6% of fathers and 10% of mothers in the UK have mental health problems.
- In 2015, 75% of all suicides in the UK were male. It is the single biggest killer of men under the age of 45 in the UK.
- Of the 13,972 suicides in the UK between 2003 and 2013, almost a third were classed as ‘patient suicides’, meaning the victim had been in contract with mental health services in the year before their death.
- By 2030, it is estimated that there will be around two million more adults in the UK with mental health problems than there were four years ago.
- According to the World Health Organisation, in 1990, 416 million people suffered from depression or anxiety worldwide. 23 years later, this had risen to 615 million.
- Mental health budgets weer cut by 8.25% in England from 2011 to 2015.
- More than 2,100 beds for mental health patients have been closed from 2011 to mid 2016 in England.
- 38% of people with mental health problems say they’ve been treated negatively as a result of stigma, according to a survey released by Time to Change today.
- More than 50% of them lost contact with a loved one, and a fifth lost their job.
- Thankfully, attitudes to mental health are, slowly, changing. The number of people acknowledging they know somebody close to them who has had a mental illness rose from 58% in 2009 to 65% in 2014.
‘So, to be purrrfectly clear, why am I doing this?’
Tiddles here is wondering why he should practice Mindfulness. Thankfully for him Michael Chaskalson from Mindfulness Works Ltd. has the answers. He suggests that:
- People who are more mindful have greater awareness, understanding and acceptance of their emotions, and recover from bad moods more quickly.
- Mindfulness is correlated with emotional intelligence, which itself has been associated with good social skills, ability to cooperate and ability to see another person’s perspective.
- People who are more mindful have higher, more stable self-esteem that is less dependent on external factors.
Tiddles: take heed. Readers: get mindful!