During stressful times, our breath is one of the first things to be compromised. Relaxed breathing tends to look like deeper, belly breaths. But stress causes our breath to become short and shallow (which in turn, creates more stress). By practicing “diaphragmatic breathing” or “belly breath,” we can teach our body how to cultivate relaxed breath and a calm mind… Even in the middle of that holiday traffic jam.
Find a comfortable space where you can lie on your back with your head cushioned, or take a seat with your back supported.
Place both hands on your belly, below your ribcage.
As you inhale, do your best to inflate just your belly so that your hands rise. (Your chest should stay remotely still.)
As you exhale, lightly squeeze your belly to get all the air out as your belly falls.
Continue for 3-5 minutes.
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Practice This: Relaxed Breath
Best Time To Practice: Midday (or when stress strikes)
Time: 3-5 minutes
Breathwork
Mindfulness practices
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As the holidays arrive, there’s so much to stay present for—from seeing our loved ones light up with joy to the simple pleasures of twinkling lights and frosted window panes. But we all know this season also comes with plenty of stress: gift shopping, family, say no more. So whether you want the holidays to slow down or speed up, there’s no better time to practice mindfulness.
And that doesn’t have to take an hour out of your day either. After all, mindfulness is the art of taking life one moment at a time. With the help of Nike Well Collective, we’ve curated this list of easy mindfulness practices to tuck right into your holiday schedule. From breathwork to meditation, feeling more balanced is just a few minutes away. Consider this our gift to you.
Something all of these practices have in common: It only takes a few minutes before we start feeling good. That being said, mindfulness is a practice; it’s a lifestyle. And we get the most out of it when we keep coming back for more.
So when you’re ready for more mindfulness, you can find everything from bedtime meditations to breathing exercises to overall wellness guidance on the Nike Training Club app. And because sometimes the outfit is that first step toward prioritizing our well-being, check out their Feel Good Collection.
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Keep feeling good
NIKE
Alate Trace Sports Bra
NIKE
Zenvy Leggings
NIKE
Motiva Walking Shoes
for the holiday season
Sometimes journaling is less about what you’re writing, and more about emptying the thoughts from your head. The holidays can be triggering, and our journal is a non-judgemental space to let it all out. Plus, studies have shown that writing about life events can leave us emotionally stronger, less upset, and less cognitively avoidant (we’ll take more of that, please).
Set aside some time where you can sit with your journal uninterrupted. Create a relaxed space for yourself (pro tip: light a candle or play soft music).
Simply start writing. Do your best not to think as you put pen to paper.
Don’t worry about sentence structure, punctuation, or spelling. Just keep your hand moving!
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Practice This: Mantra Meditation
Best Time To Practice: In the morning or before bed
Time: 5-10 minutes
Journaling
Sometimes journaling is less about what you’re writing, and more about emptying the thoughts from your head. The holidays can be triggering, and our journal is a non-judgemental space to let it all out. Plus, studies have shown that writing about life events can leave us emotionally stronger, less upset, and less cognitively avoidant (we’ll take more of that, please).
Set aside some time where you can sit with your journal uninterrupted. Create a relaxed space for yourself (pro tip: light a candle or play soft music).
Simply start writing. Do your best not to think as you put pen to paper.
Don’t worry about sentence structure, punctuation, or spelling. Just keep your hand moving!
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Practice This: Mantra Meditation
Best Time To Practice: In the morning or before bed
Time: 5-10 minutes
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Journaling
We may not be able to control the delayed flights or family drama—but we can control the way we talk to ourselves. Studies have shown that the way we talk to ourselves can directly benefit anxiety. Talking to ourselves in third person (don’t knock it ‘till you try it) has also been proven to help with emotional regulation. And the general rule: If you wouldn’t say it to your very best friend, why would you say it to yourself?
Memorize these three positive affirmations, specifically intended for stressful times: I am balanced and centered. I release what I cannot control. I choose to be at peace.
Whenever you find yourself with a free mental-moment, repeat your affirmations.
To take things to the next level, jot these affirmations down and place them throughout your home.
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Practice This: Positive Affirmations
Best Time To Practice: Around-the-clock
Time: A few seconds!
Positive Self-Talk
Overthinkers, you’ve landed in the right place. Visualization is the practice of using the power of our mind for the positive. Interestingly, our mind doesn’t know the difference between what’s real and what’s imagined. Through visualization, we can teach our brain how to approach future scenarios before they’ve even happened (like the company holiday party).
Find a quiet place to sit or lie down where you can close your eyes.
Consider an upcoming event that feels stressful, or something that you’re dreading.
With your eyes closed, imagine the best case scenario of this event, start-to-finish. How do you want it to unfold? How do you want to feel? Make it real using your imagination.
If you run into a hiccup and imagine something negative, start over. Once you’ve run through the entire scenario the way you want it to go—your practice is complete.
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Practice This: Positive Imagination
Best Time To Practice: In the am or pre-stressful event
Time: 1-3 mins
Visualization
During stressful times, our breath is one of the first things to be compromised. Relaxed breathing tends to look like deeper, belly breaths. But stress causes our breath to become short and shallow (which in turn, creates more stress). By practicing “diaphragmatic breathing” or “belly breath,” we can teach our body how to cultivate relaxed breath and a calm mind… Even in the middle of that holiday traffic jam.
Find a comfortable space where you can lie on your back with your head cushioned, or take a seat with your back supported.
Place both hands on your belly, below your ribcage.
As you inhale, do your best to inflate just your belly so that your hands rise. (Your chest should stay remotely still.)
As you exhale, lightly squeeze your belly to get all the air out as your belly falls.
Continue for 3-5 minutes.
1.
Practice This: Relaxed Breath
Best Time To Practice: Midday (or when stress strikes)
Time: 3-5 mins
Breathwork
We know that meditation can feel intimidating, so here’s the good news: There’s no such thing as doing meditation wrong. Simply setting aside time with the intention to meditate is what builds a practice over time. Not only does meditation offer a long list of mental and physical benefits, it’s been proven to increase kindness towards ourselves and others…
‘Tis the season.
Find a comfortable meditation shape—whether that’s seated upright, seated against something, or lying down.
If it feels comfortable, close your eyes. Practice bringing all of your attention into the present moment while setting distractions aside.
On your inhales, say to yourself, I am. On your exhales, say to yourself, here now. (With every breath cycle, you are completing the mantra I am here now).
Continue for 5-10 minutes.
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Practice This: Mantra Meditation
Best Time To Practice: In the morning or before bed
Time: 5-10 mins
Meditation
SHOP NOW
SHOP NOW
SHOP NOW
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