Stress-Mindfulness, Nature, Breathing

Stress, anxiety, and packed schedules are part of life.  Is there any of us who doesn't experience these daily.  The key is, how do we cope with it? Do we let it shape our lives and behaviors or do we choose how we respond? Does it control us or do we control it?

Mindfulness is the buzzword but not a new concept. Simple awareness can strengthen our ability to cope, helping us meet whatever arises with greater ease. By staying present—recognizing our thoughts and feelings without judgment—we can regain perspective, refocus, and breathe our way through challenging moments.

The process can be learned in seconds. When overwhelm shows up, we can return again and again to awareness and the breath, allowing us to settle ourselves, creating a space to think more clearly and then respond more skillfully.

Mindful breathing exercises alone can have a profound impact all on its’ own, but by adding nature, we may further enhance our ability to create focus and calm. Whether you're a mountain person like me, or the ocean brings you a sense of peace & calm, green spaces and blue spaces in nature, have a profound effect on the body's well-being. 

Since we are currently experiencing frigid temperatures across the country, I won’t ask you to go outside. Although that can be fun too!

Both viewing images of natural environments and spending time in nature are associated with cognitive benefits, reduced cortisol levels, improved mood, better mental health and emotional well-being, and decreased physical and psychological perceptions of pain.

Finding your Space

If possible, find a quiet place all to yourself- even if this means in the bathroom. Now, get as comfortable as you can -whether it's sitting upright in a chair or lying down, there's no right way, it's your preference.

Look at the photo. Soften your focus, with eyes relaxed. Whether you're a mountain person like me, or the ocean brings you a sense of peace & calm, green spaces and blue spaces in nature have a profound effect on the body's well-being. 

Mindful Meditation

Now, take a slow deep breath-in through your nose-slowly exhale out through your nose. 

Breathing through the nose slows the breath, allows more oxygen uptake & instills relaxation. If you are more comfortable breathing in through your nose & out through your mouth, or all mouth breathing- such as if you have a cold, it’s totally fine. Whatever brings you comfort.  

Ok, let's try this again. Take a slow deep breath in-pause 1 second-slowly exhale trying to breathe all the air out of your lungs -pause 1 second.

Now, take a slow deep breath, and count to 4-1, 2, 3, 4, Pause- slowly exhale to a count of 7- 1, 2, 3, 4, 5, 6, 7- pause & repeat. You may notice your lungs begin to fill more.

Go slow, you may get lightheaded if not.

Great job! Now let's try it 3 times on your own.

Lightly stare at the nature scene.

1.        Take a slow deep breath in -1, 2, 3, 4, Pause- slowly exhale 1, 2, 3, 4, 5, 6, 7- pause. Repeat

2.        Take a slow deep breath in -1, 2, 3, 4, Pause- slowly exhale 1, 2, 3, 4, 5, 6, 7- pause. Repeat

3.        Take a slow deep breath in -1, 2, 3, 4, Pause- slowly exhale 1, 2, 3, 4, 5, 6, 7- pause.

Now relax and resume your normal breathing- continue looking at the nature scene or visualize your own special place.

How do you feel?

What are your thoughts? Are you more relaxed and focused in the moment? That’s essentially meditation. Even just 5 minutes a day-whether sitting at a stoplight, in the shower, at your desk, waiting in the school line for the kiddo, or ideally that special place that you've set aside just for you- this process can actually change the wiring of your brain so that when life presents itself, (and it will, over & over) your immediate response will less likely be to begin rapid breathing with your mind spinning.

As with everything, it takes repetition and practice. Mindfulness and meditation is not about emptying your mind, it's about recognizing where your focus is or where your mind's going, then bringing it back to the calm breath.

I've been meditating for over 15 years, with some consistency, and I can honestly say I've never been able to sit more for 30 seconds to a minute without my mind wandering. I just recognize it, bring myself back to the moment and focus on my breath. My thoughts may go to a noise in the house, the grocery list obligations, or a truck outside. But I now recognize those distractions better and can come back. If I'm fortunate enough to do a 20-minute meditation, which is ideal, I may do this process of distraction and coming back to the breath 10-15 times. But I can now use this in the real world to stop my mind from over exaggerating whatever is going on, put it in perspective, stay in the moment, so I can then move forward in a slightly more calm focused manner.

So get off your phone, computer or whatever device has a hold on you. Spend some time in nature or looking at it’s splendor. And the next time you are overwhelmed by feelings of stress, anger, sadness, frustration or busy pressure - gently acknowledge that feeling- then release your grasp and return to your breath.

Take care and enjoy the rest of your day-calm and relaxed.

Bibliography

Webb, D. (2025, March 01). Nature Imagery and Mental Well-Being . Retrieved from All About Psychology: https://allaboutpsychology.substack.com/p/nature-imagery-and-mental-well-being

Weir, K. (April , 2021 01). Nurtured by nature Psychological research is advancing our understanding of how time in nature can improve our mental health and sharpen our cognition. Retrieved from American Psychological Association: https://www.apa.org/monitor/2020/04/nurtured-nature