​​Stress is a normal part of life, but finding regular opportunities to pause can support overall wellbeing. Mindfulness exercises are simple practices that encourage you to focus on the present moment rather than becoming caught up in everything that has already happened or everything that still needs to be done. For people managing thyroid health, mindfulness can be incorporated into a broader routine of rest, self-care, and healthy habits.

One of the easiest exercises to try is mindful breathing. Find a comfortable position and allow your shoulders to relax. Close your eyes if that feels comfortable. Instead of trying to change your breathing, simply notice it. Pay attention to the sensation of the breath moving in and out. Notice the movement of your chest or abdomen and the feeling of the air as you inhale and exhale.

Continue for two to five minutes. When your thoughts wander, which they inevitably will, gently bring your attention back to your breathing. There is no need to become frustrated or to achieve a completely empty mind. Mindfulness is about noticing where your attention has gone and calmly returning it.

You can also combine breathing with a short body scan. Starting with your feet, slowly move your attention upward through your body. Notice areas that feel tense, relaxed, warm, or uncomfortable without judging them. Finish by taking several slow, comfortable breaths.

These exercises are not a treatment for thyroid conditions, and they cannot replace prescribed medication, medical appointments, or appropriate testing. Their value lies in creating small moments of calm and body awareness within your everyday routine.

Try adding mindful breathing to an existing habit. You could practice for a few minutes after waking, before going to bed, or during a quiet break during the day. Even a short pause can create a useful transition between periods of activity.

As I get older, I find myself falling asleep everywhere with Hashimoto’s. This means I am always set up with some form of neck pillow,  eye mask and blanket no matter what. This also means that I can easily lock in with some breathing exercises and even maybe a 20 minute (or longer) nap!

Thyroid wellness is about more than one number on a test result. Paying attention to rest, stress, emotions, movement, and everyday habits can be part of taking a more complete approach to caring for yourself.
You can subscribe to our newsletter and mailing list here

If you would like to join our team of volunteers, please email [email protected]