{"id":74851,"date":"2022-07-29T13:56:00","date_gmt":"2022-07-29T17:56:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=74851"},"modified":"2022-08-10T12:42:16","modified_gmt":"2022-08-10T16:42:16","slug":"mindfulness-exercises-for-anxiety","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/mindfulness-exercises-for-anxiety\/","title":{"rendered":"The Top 3 Mindfulness Exercises for Anxiety"},"content":{"rendered":"\n<p>What are the best mindfulness exercises for anxiety? Can you practice these exercises every day?<\/p>\n\n\n\n<p>In <em>Unwinding Anxiety<\/em>, Judson Brewer argues that you can defeat anxiety with mindfulness. Brewer provides a set of mindful exercises you can use to improve your life by <a href=\"https:\/\/www.shortform.com\/blog\/how-to-overcome-overthinking-and-anxiety\/\">overcoming anxiety<\/a>.<\/p>\n\n\n\n<p>Read below for three mindfulness exercises to cope with anxiety.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-mindfulness-and-curiosity-practices\"><strong>Mindfulness and Curiosity Practices<\/strong><\/h2>\n\n\n\n<p>Brewer delves into some specific practices that can help us through mindfulness <a href=\"https:\/\/www.shortform.com\/blog\/eckhart-tolle-meditation-mindfulness\/\">meditation<\/a>. We&#8217;ll explore some mindfulness exercises for anxiety to use throughout your daily life.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-mindfulness-101-watching-the-breath\">1. <strong>Mindfulness 101: Watching the Breath<\/strong><\/h3>\n\n\n\n<p>One basic mindfulness tool\u2014and the core of many meditation practices\u2014is <a href=\"https:\/\/www.shortform.com\/blog\/how-to-pay-attention\/\">paying attention<\/a> to the breath. Brewer recommends that when you notice yourself getting anxious\u2014or are about to do some other behavior you\u2019d rather change\u2014you should pause and become aware of your breathing. Pay attention to the <em>physical sensations<\/em> of breathing (such as its length, depth, and so on), and focus on the part of your body where you most feel the breath.&nbsp;<\/p>\n\n\n\n<p>Brewer argues that <strong>watching the breath breaks the <a href=\"https:\/\/www.shortform.com\/blog\/anxiety-is-a-habit\/\">anxiety habit<\/a> loop and automatically replaces it with mindful curiosity<\/strong>. In other words, if you watch your breath whenever you start to feel anxious, then instead of feeding the anxiety by engaging with it\u2014through worrying, coping behaviors, active avoidance, and so on\u2014you instead relate to your anxiety as a neutral observer. Doing so disarms the anxiety and starves the habit cycle that gives rise to it in the first place.<\/p>\n\n\n\n<p>That said, watching the breath doesn\u2019t automatically make anxious <a href=\"https:\/\/www.shortform.com\/blog\/thoughts-feelings-and-behaviors\/\">thoughts and feelings<\/a> go away\u2014and that\u2019s not the goal. In fact, once you\u2019ve used your awareness of the breath to adopt a mindful attitude, Brewer suggests that you <strong>pay attention to where in your body you most feel the anxiety<\/strong>. He says you can imagine breathing into that area to focus your attention there, and you can even imagine breathing out some of the unpleasant sensations.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-cultivating-curiosity\">2. <strong>Cultivating Curiosity<\/strong><\/h3>\n\n\n\n<p>One of the benefits of observing the breath is that doing so encourages curiosity\u2014which, as we\u2019ve seen, Brewer considers an ideal antidote to anxiety. He also offers several additional mindfulness exercises for anxiety that are specifically designed to help you respond with curiosity even in difficult circumstances.<\/p>\n\n\n\n<p>For example, Brewer recommends that <strong>when you\u2019re stressed, anxious, or otherwise upset and you feel closed down, you say \u201chmm\u201d out loud to yourself<\/strong>\u2014just as you would if you encountered something interesting or surprising. He argues that saying \u201chmm\u201d triggers you to become curious about whatever\u2019s going on.<\/p>\n\n\n\n<p>Similarly, he says that <strong>deliberately widening your eyes can trigger a curious (rather than fearful or angry) response<\/strong>. He points to research suggesting that we open our eyes wide when we\u2019re trying to take in information and narrow them when trying to block out sensory input (as when something disgusts us) or focus on action (as when we\u2019re fighting or fleeing).&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-everyday-mindfulness\">3. <strong>Everyday Mindfulnes<\/strong>s<\/h3>\n\n\n\n<p>Once you start practicing mindfulness in response to anxiety, Brewer recommends that you incorporate mindfulness throughout your daily life. He suggests that doing so lowers stress, increases your enjoyment of life, and helps you spot new anxiety loops as they arise. To that end, he offers a few more mindfulness exercises for anxiety designed to strengthen and expand your <a href=\"https:\/\/www.shortform.com\/blog\/mindfulness-activities\/\">mindfulness practice<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-noting\">Noting<\/h4>\n\n\n\n<p><em>Noting is <\/em>a technique for avoiding distraction when you\u2019re trying to be mindful. Brewer explains that if you\u2019re watching the breath or other bodily sensations and you notice yourself thinking, feeling strong emotions, or feeling the urge to do something else, you should simply<strong> note the distraction by naming what it is\u2014\u201cthinking,\u201d \u201cfeeling,\u201d \u201chearing,\u201d \u201csoreness,\u201d and so on<\/strong>\u2014and gently return to your practice. Doing so encourages you to be mindful by paying close attention to whatever\u2019s going on right now and <strong>also gives you distance from your thoughts and emotions<\/strong> by showing you that you can experience and acknowledge them without getting caught up in them.<\/p>\n\n\n\n<p>(Shortform note: Noting can also help you <a href=\"https:\/\/www.insightmeditationcenter.org\/books-articles\/mental-noting\/\">recognize patterns in your thinking<\/a>, which, as we\u2019ve seen, is a key step in treating anxiety. Still, as meditation teacher Andy Puddicombe explains, <a href=\"https:\/\/www.headspace.com\/articles\/noting-technique-take-advantage\">you don\u2019t need to note every single thought you have<\/a>\u2014just the ones that distress you or threaten to distract you from your mindfulness.)<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-loving-kindness-practice\">Loving Kindness Practice<\/h4>\n\n\n\n<p>Finally, Brewer recommends extending your mindfulness by taking up <em>loving kindness practice<\/em>\u2014a meditation technique whereby you offer positive wishes toward others and\/or yourself to develop compassion, love, and joy. Brewer says that <strong>loving kindness is a powerful antidote to anxiety because it relaxes you, reduces stress and self-judgment, and engenders positive, gentle emotions<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are the best mindfulness exercises for anxiety? Can you practice these exercises every day? In Unwinding Anxiety, Judson Brewer argues that you can defeat anxiety with mindfulness. Brewer provides a set of mindful exercises you can use to improve your life by overcoming anxiety. Read below for three mindfulness exercises to cope with anxiety.<\/p>\n","protected":false},"author":14,"featured_media":58928,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,9,43],"tags":[709],"class_list":["post-74851","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-psychology","category-self-improvement","tag-unwinding-anxiety","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Top 3 Mindfulness Exercises for Anxiety - Shortform Books<\/title>\n<meta name=\"description\" content=\"Practicing mindfulness is one of the key ways to help you relax. 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