When your mind goes round in circles
You know that little voice in your head that refuses to shut up? That incessant inner dialogue that replays the events of the day or anticipates a future that doesn't even exist yet.
It's mental rumination, that hamster running on its wheel without ever stopping. What if I told you there's a simple way to get off that infernal wheel?
Your breathing holds the key to calming this mental noise in just 5 minutes.
What is mental rumination?
Mental rumination is the tendency to dwell on negative thoughts or past events over and over again. It is a natural mechanism of the brain, but when it gets out of hand, it becomes toxic:
- Increased stress and anxiety.
- Sleep disorders.
- Decreased concentration.
Why? Because when your brain is in rumination mode, it activates the sympathetic nervous system, which is responsible for alertness. Your body is then ready to fight... against a problem that often only exists in your head.
The role of breathing in managing thoughts
Breathing is a direct gateway to your nervous system. By slowing it down, you activate the parasympathetic nervous system, which tells your brain, "Everything is fine, you can relax." This is where the magic happens: by calming your body, you also calm your mind.
Stop ruminating in 5 minutes: the guide
Here is a simple but very effective technique for breaking out of a mental spiral:coherent breathing abdominal breathing.
1. Make yourself comfortable
Sit or lie down in a quiet place. Place one hand on your stomach and the other on your chest.
2. Breathe with your diaphragm
Breathe in deeply through your nose for 4 seconds, filling only your belly. Breathe out slowly through your mouth for 6 seconds, pulling your belly in.
3. Slow down your pace with neoflo
If you find it difficult to focus on your breathing, let the neoflo breathing belt guide you. Its tactile vibrations synchronize your inhalations and exhalations, allowing you to let go effortlessly. Discover how the neoflo belt can help you here.
4. Repeat for 5 minutes.
Continue this breathing cycle, focusing on the movement of your abdomen. Each exhalation becomes an invitation to release your thoughts and tensions.
Why does it work?
This technique is based on solid scientific foundations. Studies have shown that slow breathing exercises significantly reduce activity in the areas of the brain associated with anxiety and mental rumination. (Source:The Science of Breathing).
In just 5 minutes, you will:
- Reduce cortisol (the stress hormone).
- Reduce excessive mental activity.
- Regain clarity of mind.
What next? Make breathing a reflex
The key to turning this practice into a sustainable anti-rumination tool is consistency. Incorporate breathing breaks into your day:
- In the morning, to start the day calmly.
- After a stressful situation, to regain your calm.
- In the evening, to clear your mind before going to sleep.
- Try extending your sessions to 15 or 20 minutes.
With the neoflo breathing belt, this routine becomes an essential moment of relaxation, making it easy to extend your sessions. The neoflo belt makes each session fluid and intuitive thanks to its tactile guidance and personalized programs.
Mental rumination is not inevitable
Breaking out of a mental spiral doesn't require a complex solution. Sometimes, all you need to do is get back to basics: breathe slowly and deeply. So, the next time your mind starts racing, take a break, inhale, exhale... and let your breath do the rest.
