Stress management is more important than ever. One tool that is gaining popularity for reducing anxiety and promoting mindfulness is the breathing necklace. Often simple in design, these necklaces help regulate breathing patterns by providing a physical aid to slow your breath and calm the nervous system. But like any mindfulness tool, the key to reaping its long-term benefits lies in consistent, intentional use. In this blog, we’ll explore strategies to incorporate a breathing necklace into your daily habits, ensuring it becomes a lasting part of your wellness routine.

 

 

1. Start with Morning Mindfulness

 

Mornings set the tone for the day, and using your breathing necklace during a short morning mindfulness session can help you begin with a clear, calm mind. Right after waking up, before checking your phone or diving into work, spend 5-10 minutes focusing on your breath while using the necklace.

 

How to do it:

 

1. Sit in a quiet place, hold the necklace to your lips, and take slow inhales and exhales through it.

 

2. Focus on how it helps slow your breathing, and use this as a moment of stillness before the day’s tasks start to flood in.

 

2. Incorporate it into Your Daily Routine

 

Linking the use of your breathing necklace to an existing habit can help make it part of your everyday routine. For example, pair it with daily activities like drinking your morning coffee, during your lunch break, or right after brushing your teeth.

 

How to do it:

 

1. Keep the necklace in a spot where you’ll easily notice it.

 

2. Use it while you're waiting for your coffee to brew or as part of your wind-down routine at night.

 

By pairing it with something you already do, it becomes easier to remember and naturally integrate into your schedule.

 

3. Use It During Stressful Moments

 

Breathing necklaces are designed to calm you down in moments of anxiety or stress. One of the most effective ways to incorporate it into your life is to use it in real-time when stressful situations arise.

 

How to do it:

 

1. Keep your necklace easily accessible, whether it’s around your neck, in your pocket, or at your desk.

 

2. When you notice your stress levels rising (before an important meeting, after receiving an overwhelming email, etc.), take a pause. Hold the necklace to your lips and take slow, deep breaths through it to help you relax.

 

Training yourself to reach for the necklace in these moments helps condition your body to associate it with relaxation.

 

 

4. Pair It with Meditation or Yoga Practice

 

If you already practice meditation or yoga, your breathing necklace can be a valuable addition to these routines. Many breathing necklaces are designed to help with deep, diaphragmatic breathing, which is an essential part of meditation and yoga practices.

 

How to do it:

 

1. During your meditation, use the necklace to slow down your breaths and deepen your practice.

 

2. In yoga, wear the necklace and take a few breaths through it during transitions between poses, or use it at the end during Savasana to enhance relaxation.

 

By incorporating it into existing mindful practices, you can enhance the quality of your breath and prolong your state of relaxation.

 

5. Set Reminders on Your Phone

 

Like any new habit, remembering to use your breathing necklace consistently can be a challenge, especially in the beginning. Setting daily reminders on your phone can help nudge you into using it more frequently, especially if you tend to forget.

 

How to do it:

 

1. Set a gentle alarm or reminder 2-3 times a day labeled “breathe” or “calm.”

 

2. Each time the reminder goes off, take a couple of minutes to use the breathing necklace, slowing your breaths and focusing on the sensations.

 

Over time, your body will naturally start to crave these moments of calm, and you may find yourself reaching for the necklace even before the reminder.

 

6. Incorporate It into Your Bedtime Routine

 

Many people struggle to wind down before bed, making it difficult to fall asleep or stay asleep. Using your breathing necklace as part of your bedtime routine can help you relax and signal to your body that it’s time for rest.

 

How to do it:

 

1. About 30 minutes before bed, put away your phone or computer and spend a few moments in a dimly lit room.

 

2. Use the necklace to guide your breath into a slower, more restful pattern, helping to activate your parasympathetic nervous system, which prepares the body for sleep.

 

By making the breathing necklace a part of your evening routine, you’ll create a soothing ritual that can improve both the quality and quantity of your sleep over time.

 

7. Track Your Progress

 

If you’re motivated by seeing results, consider tracking how often you use the necklace and any changes you feel in your mood, stress levels, or overall well-being. Keeping a small journal or using a habit-tracking app can help you stay consistent and recognize the long-term benefits.

 

How to do it:

 

1. Each time you use the necklace, jot down a note about how you felt before and after.

 

2. Over time, compare how your mood and stress levels shift as the practice becomes more ingrained in your life.

 

Tracking your progress can also serve as motivation to keep using the necklace and reinforce the positive changes it brings.

 

 

Incorporating a breathing necklace into your daily habits can have long-lasting benefits for your mental and physical well-being. By starting small, using it in moments of stress, and pairing it with existing routines like meditation or bedtime rituals, you can make this simple yet powerful tool a lasting part of your self-care routine. With consistency, you’ll begin to notice the profound effects it has on reducing anxiety, promoting mindfulness, and helping you find calm amidst the chaos of daily life.