Two ways to unwind that cost nothing

The traffic today was dreadful — like a Friday. Those of us going through fertility treatment tend to run at a mild-to-moderate level of stress, don’t we? What do you like to do to unwind? Today I am going to suggest two things.

One: music

The different sound frequencies of instruments, woven together, are very good at helping us relax.

Hands up if you use Spotify. There is a playlist packed with music and with a psychologist’s voice, guiding you into relaxation as you follow along.

Two: breathing practice

Plenty of people ask why you would need to practise breathing when you are breathing all the time anyway. It is not the same thing. Normally we breathe without paying it any attention — it just goes on. What I am asking you to practise is close to ānāpānasati meditation: stop whatever you are doing, breathe slowly in and out, and put your attention on the breath passing in and out of your nose, on what it feels like. That is all there is to it. The technique works on any kind of stress in life.

Stop everything and catch hold of the breath. Under a minute, and I guarantee you will be calm.

If you have the time, build it up — from five minutes to ten, and on to thirty minutes before bed. Psychologists have any number of breathing exercises; our own Buddhism has had this one for a very long time. Do give it a try.

With my best wishes — Dr. Patsama Vichinsartvichai