Treat Yourself to a Mini Moment of Mindfulness

By: Elsa Nicholson, RD

Living with diabetes can sometimes feel overwhelming. Taking just a few minutes each day to pause, breathe, and reconnect with yourself can help lower stress, balance blood sugar, and improve overall well-being. Below are two simple breathwork meditations you can try anywhere, anytime.

Meditation 1: The 4-4-4 Box Breath

This technique helps calm the nervous system and reduce stress.

How to practice:

1. Sit comfortably with your feet on the floor and shoulders relaxed.
2. Inhale slowly through your nose for a count of 4.
3. Hold your breath gently for a count of 4.
4. Exhale slowly through your mouth for a count of 4.
5. Repeat for 4–6 cycles.

Tip: Imagine drawing a square in your mind as you breathe—one side for each count.

Meditation 2: Diaphragmatic Belly Breathing

This technique supports relaxation and may help lower blood pressure and blood sugar.

How to practice:

1. Place one hand on your belly, one on your chest.
2. Inhale deeply through your nose, letting your belly rise (your chest should move very little).
3. Exhale slowly through pursed lips, letting your belly fall.
4. Continue for 3–5 minutes, focusing on the gentle rhythm.

Tip:You can say silently to yourself, “Inhale calm” as you breathe in and “Exhale stress” as you breathe out.

Extra Ways to Relax and Destress

Alongside your breathwork, try adding in these mini-moments of self-care throughout the day:

• Gentle stretching: Reach arms overhead, roll your shoulders, make some gentle chin circles or do a brief yoga pose like Child’s Pose.
• Nature breaks: Step outside for fresh air, even if just for 5 minutes.
• Warmth therapy: Enjoy a warm cup of herbal tea or place a warm compress on your shoulders.
• Creative release: Try journaling, coloring, or listening to soothing music.
• Mindful movement: Try taking a short walk while focusing on the rhythm of your steps and breath. Take a moment observing the “Power of Pause” on your walks, listening to the sounds of birds or the wind whistling through the trees, or taking notice of the color of leaves changing in the fall.

Even a few minutes of mindfulness a day can help your body and mind feel more balanced. Treat yourself with kindness—you deserve it, and remember to sit with gratitude.

Elsa A. Nicholson is a registered dietitian working at MWHC Diabetes Management, and she prides on herself on making patients feel welcomed, comfortable and “seen” when it comes to their patient care. She is also an instinctive meditation coach with over 250 hours training and likes to teach yoga in her free time.