Serena a Tua Mente | Dia 5: A Âncora Segura

Do you feel like your day is speeding up and your mind won't stop? On Day 5 of our "Calm Your Mind" challenge, we'll use breathing as a safe anchor to restore calm to your body. In this video, Psychologist Ana Raquel Sardinha guides you through a powerful physiological technique: making your exhalation longer than your inhalation (technique 3-6). It's a simple secret to tell your nervous system that it can finally slow down. ✨ What will you practice today? ✅ How to use breathing as an anchor for moments of rush? ✅ Prolonged exhalation technique to calm the nervous system. ✅ A practical 4-minute exercise to regain emotional stability. Chapters: 00:00:00 - Introduction and Welcome 00:00:26 - Preparation: Body and Mind in Harmony 00:00:43 - Today's Challenge: Slowing Down the Pace 00:01:09 - The 3-6 Technique: The Science of Calming 00:02:45 - Guided Practice: Use Your Anchor 00:03:23 - Conclusion and Intention for the Day 🧘🏼‍♂️Follow this daily challenge and discover how small moments of pause can transform your mental health. 🎧Podcast Serena Sua Mente:    • Serena a Tua Mente | Meditação Guiada   👉 Subscribe to the channel so you don't miss the next days of this serenity journey. ✨ Take the next step: If you enjoyed this practice and want to deepen your relaxation and well-being, I invite you to check out my 7x7 Meditation course: 👉🏼 https://go.hotmart.com/U99305833U 🔔 Subscribe to the channel so you don't miss the next day of the challenge and save this podcast to your library to listen to whenever you need a break. 📚 More Resources: For more information, access the official link: 👉🏼 https://linktr.ee/psicologaanaraquels... 🧘🏼 Relax your Mind with the 7 x 7 Meditation Course available here👇🏼: 👉🏼 https://go.hotmart.com/U99305833U 🧠 Become Conscious and Take Care of Yourself through my course 🧠 "Consciousness and Mental Health: exploring well-being!" available here 👇🏼: 👉🏼 https://go.hotmart.com/D94686358E 🧘‍♂️ Relax your Mind | Free Meditation to download and listen anywhere 👉🏼: https://hotm.art/ImLkf1N 🆓📚 Download the free e-book "The Importance of Consciousness in Mental Health" available at this link: 👉🏼 https://psicologaanaraquelsardinha.ho... Take care of yourself! Best wishes! 🎙️ Authorship and Rights: All content in this video is 100% original. The therapeutic script, editing, and narration were created by me, Ana Raquel Sardinha (Clinical Psychologist). Background images used under a free license. ⚠️ Important Notice (Disclaimer): Content is purely educational/informative. It does not replace psychological advice, diagnosis, or psychotherapy. In case of crisis or emergency in Portugal, contact SNS24 (808 24 24 24) or 112. #psychologistanaraquelsardinha #meditation #anxiety #psychology #breathing #wellbeing #mentalhealth