How meditation can help with stress as Strictly's Bobby Brazier says he uses relaxation technique
Bobby Brazier has revealed that he has been using meditation and chanting to combat stress while he's taking part in this year's Strictly Come Dancing.
The EastEnders star, who is currently partnered with professional dancer Dianne Buswell, opened up about his spirituality and how he uses it to cope with work and fame pressures.
"Well, anytime I’m at home, chanting makes it so easy," Brazier told the For Soul's Sake podcast.
"I am reaping the rewards of chanting. And at work, I’m lucky that, you know, sometimes I’ll be in my dressing room or sometimes I won’t need to be on set. There’s always an opportunity to chant. Even on the train and going to work in the car. It’s always an opportunity. No one is ever too busy to meditate. Ever. It is an opportunity to purify consciousness."
The model previously revealed how he incorporates meditation into his morning routine.
"At five in the morning my alarm goes off, I reach to the side of my bed and get my book with the secret daily teachings. I’ll open it on a random page to take whatever I learn into my morning," the Strictly star told The Face.
He then shared how he tidies his entire room, makes his bed, and begins some light breathing exercises before meditating for around 10 or 20 minutes.
Read more: Strictly's Bobby Brazier reveals how he combats stress after emotional weekend (Yahoo News UK, 3-min read)
How can meditation help with stress?
While some may dismiss meditation as mumbo-jumbo, the NHS says the practice can be a powerful tool in helping to overcome stress.
"By releasing physical tension held in the body, meditation can help us release worries buried in the mind, easing anxiety, stress and low mood, and even helping you get deeper, more restful sleep," the health service explains.
"Meditation can also bring a sense of calm that enables us to respond to life events in a measured way, rather than reacting with our emotions."
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So how exactly does the process help keep our wellbeing in check?
Turns out it is all to do with how stress impacts the brain and how meditation can counter those effects.
"When we are stressed, our cortisol levels leap up and we find it difficult to make decisions," explains Ruth Kudzi, psychology and neuroscience expert, and author of How to Feel Better.
"In order to access the part of our brain to help us cope with stress and make rationale decisions, we need to stop and refocus and meditation is a technique that can really help with this."
Kudzi says studies have shown that meditation influences brain activity and emotional regulation and connectivity patterns that enhance cognitive functions associated with reasoning and rational thought.
"Meditation has been shown to increase activity in the prefrontal cortex, a part of the brain associated with higher-level cognitive functions, including decision-making, problem-solving, and rational thinking," she explains.
Watch: Meditation tips for those who are fidgety
How to get started with meditation
If you've never tried the practice of meditation, it can be difficult to know where to begin, mainly because there are many different ways to practice the process, including focusing on your breath, visualisation, walking in nature, and listening to music.
Like Bobby Brazier, you can also focus on repeating positive words over and over again. Nicci Roscoe, life coach and meditation specialist suggests chanting mantras such as: "I am in control and I can manage whatever life throws at me" or "I trust in my abilities and am calm and centred".
Kudzi says if you're new to meditation it is important to find something that works for you.
"Generally speaking, meditation involves focusing on a specific object, thought, or breath," she explains.
"A simple starting point is to stop and breathe! Whatever you’re doing, stop and take some deep breaths – in through your nose and out through your mouth."
She also suggests trying a technique known as box, or square, breathing.
"Breathe in for four, hold for four, exhale for four and hold for four… and repeat," she says. "This meditative technique distracts the mind as you count; it relaxes you and calms the nervous system, and decreases stress in your body.
"Studies show that regulating your breath can lower levels of the stress hormone cortisol and maybe even help lower blood pressure," she adds.
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Another good starting point for meditation newcomers is writing or journalling.
"This can be a particularly helpful meditation practice for times when you are struggling to quieten your mind," Kudzi explains. "I would suggest starting with a journal that gives you prompts to help make the meditation a bit more seamless."
For the best results, experts suggests trying to build regular meditation into your daily routine.
"If you haven’t meditated before, just start with a few minutes each day, and notice how much better you begin to feel," Roscoe advises.
"You can then increase your meditation time as you become more comfortable with the process and feel the positive benefits it has on your life.
"I suggest meditating for two minutes to begin with. Then build up to five minutes, 10 minutes, 15 minutes, and, finally, 20 minutes or more.
"It can be helpful to set an alarm on your phone or clock to time your session. You might also like to play some relaxing music or listen to the soothing sounds of nature."
