Inhale through your nose slowly for 2 counts. Purse your lips. Exhale by blowing the air through your pursed lips for a count of 4. Repeat a few times until you feel calm. Resonant or Coherent Breathing This method is practiced by breathing at a rate of five full breaths per minute, and you can achieve this breathing pace by inhaling and exhaling for a count of five. When you breathe at this rate, your heart rate is maximized, reducing stress and the symptoms of depression. You can use resonant or coherent breathing by: Inhaling for five counts Exhaling for five counts Well, this is the power that you have within you. You create your world. So, it is best that you learn how to fill it with all the good things that you want in your life. Change Your Life Changing your life starts by changing how you think. Thinking positively will allow your mind and body to overflow with energy to help you approach life with happiness. There is power in positive thinking. At no time will you feel that you are not confident to handle the everyday challenges that you have to tackle. On the contrary, negative thoughts evoke negative emotions. Most of the time you will feel that you are tired living.

Erica: What is the worst-case scenario if that fear were to come true? Take me into that scene. What does that look like? Laura: He would be aligned with his dad and they would have some life that is outside of me. I wouldn't be involved. Their relationship would be more fun, easier, or more engaging. My son wouldn't feel like he needs a mother or something would replace our relationship. I would have limited contact. Right now, I'm the primary custodian and do 95 percent of the care. I like that. PAULINE: Okay, it's good you told me. That's an interesting thought: I don't think anything can help. How does that thought make you feel? PAULINE: This is exactly the kind of depressed thought that we'll be talking about starting next week. We'll need to find out whether that thought is 100% true, 0% true, or someplace in the middle. Meanwhile, is there anything I said or did that leads you to think I can't help, or that this kind of treatment can't help? PAULINE: What makes you think it might not work? LENNY: I don't know. My problems just feel overwhelming. PAULINE: Good to know.

Repeating the process for a few minutes until you feel a release of tension. Deep Breathing With the deep breathing technique, you will experience relief from shortness of breath and feel a deep calm overcome you. With this method, you will breathe in fresh air, thus bringing more oxygen to your brain and body. While deep breathing in itself is a common breathing technique, doing it through mindfulness is a specific process. You will be taking deep breaths and releasing all anxiety while establishing calm in your body. To engage in this deep breathing technique, you only have to: Stand or sit comfortably and draw your elbows back slightly (this allows your chest to expand when you breathe). Inhale deeply through your nose. Hold your breath and count to five. This is because your goals seem farfetched and you cannot achieve them. Your relationships will also suffer. Certainly, you will feel suffocated and the best you can do is to give up. So, what kind of thoughts will you choose to allow in your mind, positive or negative? The main reason why you should ask yourself this question is that you hold the power to make a choice. Your life depends on the choices that you make. This boils down to your thoughts. Choose to live a positive life full of energy by simply changing how you think. It's that simple. Maybe you are worried about the negative thoughts that keep flooding in your mind.

I waited a long time to get it. I'm not very willing to just let that go. But I also know he needs to have a relationship with his father. What would it look like? It would look like me being completely taken out of a parent role. Erica: Take me to the scene of what it would look like. Where are you? Laura: I'm in some small apartment just getting by and making the best of the situation. David is with his dad and they're vacationing and skiing and he's exposing David to all of these wonderful life events and travel. Which I love. And given your depth of depression, I'm not surprised. We'll take your problems one at a time and do problem solving together. I want you to know, you're not alone anymore. You've got me on your team. LENNY: (Sighs in relief. PAULINE: Now I don't have a crystal ball, so I can't give you a 100% guarantee. But there's nothing you've told me that makes me think it won't work. Should I tell you some of them? PAULINE: You're obviously intelligent and very capable. You accomplished a lot and functioned highly before you got depressed.

Release your breath slowly by exhaling through your nose. Repeat the process until you feel calm. This technique brings calm in any situation and will help you reclaim your peace. The secret is to use this breathing intentionally and consistently. More so, you don't have to wait until you are in an uncomfortable situation before trying these breathing exercises. Practicing them will help you to feel generally more relaxed and able to handle challenges. Dedicate space in your schedule a few times a week to practice these breathing techniques. Use them daily to get the maximum benefit. If you want to learn more about breathing exercises, you can speak to a yoga teacher or respiratory therapist. Please check with your doctor if you have medical concerns. Frankly, we cannot deny the fact that negative thoughts are powerful since the mind often resorts to such negative thinking. Regardless, the inversion mental model can be helpful here. When you find it difficult to deal with negative emotions, you can reverse your thinking and use it to your advantage. What this means is that you can use your negative thinking to identify the hurdles that could prevent you from reaching your goals. Therefore, you will be in a better position to remove the obstacles that could deter you from unlocking your full potential. Changing your life also demands that you should stop justifying. Why should you hold yourself captive of your emotions? Creating reasons to justify your misfortunes will only prevent these emotions from departing your mind. It is important to realize that justification will not help you in any way. If you fail in something, accept and move on.