Meditation: Anxiety

00:00 Hello Lecturios. Welcome to the short mindfulness meditation to reduce anxiety. As a nursing and medical student, it's normal to feel some anxiety as there is extensive information to study, exams to prepare for, and changing global circumstances. In this meditation, we will explore a simple exercise you can do throughout your day to calm down. It is called the box breathing method and you can practice it as you study during your exams before you sleep, on your breaks, and more to help calm down your mind, body, and emotions. Let's try it out. Get into a comfortable position preferably sitting up with your spine straight and your shoulders rolled back. You can close your eyes if you wish to but it's up to what feels best for you. Follow this tempo of breathing to the best of your ability. If you get lightheaded or feel uncomfortable during this, you can reduce the timing to 3 seconds or stop it entirely. You will breathe in for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold your breath for 4 seconds.

01:33 Let's try it out. Breathe in for 4, hold for 4, exhale for 4, hold for 4, breathe in for 4 hold for 4, exhale for 4, hold for 4, breathe in for 4, hold for 4, exhale for 4, hold for 4, breathe in for 4, hold for 4, exhale for 4, hold for 4, breathe in for 4, hold for 4, exhale for 4, hold for 4, breathe in for 4, hold for 4, exhale for 4, hold for 4, breathe in for 4, hold for 4, exhale for 4, hold for 4, breathe in for 4, hold for 4, exhale for 4, hold for 4, breathe in for 4, hold for 4, exhale for 4, hold for 4. Last one, breathe in for 4, hold for 4, exhale for 4, hold for 4. Amazing. Like with all mindfulness exercises, the more you practice this, the more effective it becomes over time. You can open your eyes now if they are closed and continue with your Lecturio studies. We hope you have a relaxing day ahead of you and feel free to come back to this meditation again if you'd like a moment to relax.