Emotional Management
Calm the Mind with a Countdown
Play VideoThe Countdown and Mantra Technique offers a simple way to calm the mind and refocus by combining a structured countdown with a positive affirmation. Through deep breaths and a slow count from 10 to 1, the brain is redirected from anxious thoughts to a state of calm. By repeating a mantra like “I am strong, steady, and unshakeable,” this method reinforces inner strength and resilience, making it a quick and effective tool for managing high stress.
Littérature scientifique associée
- Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
- Balban et al. (2023) investigate the effects of brief structured breathing exercises on mood and physiological arousal, finding that exhale-focused breathing techniques significantly improve mood and reduce anxiety more effectively than mindfulness meditation.
- Rees, K., Takeda, A., Court, R., Kudrna, L., Hartley, L., & Ernst, E. (2024). Meditation for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, 2, CD013358.
- Rees et al. (2024) review the effectiveness of meditation, including transcendental meditation (TM), which relies on the repetition of a mantra, and mindfulness-based interventions, for the primary and secondary prevention of cardiovascular disease, showing mixed results regarding its impact on blood pressure, anxiety, and overall cardiovascular risk.