https://johsei-hp.jp/en/tags/stress-relief/Recent content in Stress-Relief on Johsei Clinic GuideHugo -- gohugo.ioenJohsei Clinic GuideTue, 03 Mar 2026 16:50:00 +0900https://johsei-hp.jp/en/healthcare-life/basics-of-mindfulness-breathing-techniques-to-resist-stress/Tue, 03 Mar 2026 16:50:00 +0900https://johsei-hp.jp/en/healthcare-life/basics-of-mindfulness-breathing-techniques-to-resist-stress/<img src="https://johsei-hp.jp/img/thumbnail/basics-of-mindfulness-breathing-techniques-to-resist-stress-en.png" alt="Featured image of post Basics of Mindfulness & Breathing Techniques to Resist Stress" /><p>Mindfulness is highly valued for managing mental fatigue from daily multitasking. Focusing on the present moment via breathing exercises calms the nervous system and lowers stress indicators.</p> <h2 id="the-4-7-8-breathing-technique">The 4-7-8 Breathing Technique </h2><p>Exhale completely, inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeating this cycle relaxes active anxiety.</p> <h2 id="body-scan-meditation-for-beginners">Body Scan Meditation for Beginners </h2><p>Lie down and mentally scan your body from head to toe, noticing sensations without judgment. This practice trains your attention to stay in the present moment. Start with 5 minutes before bed. Distractions are normal—gently bring your focus back each time.</p>