Dear friends,
Someone recently wrote to me and said,
“Dr. Miller, your breathing technique helps—but the calm never lasts.”
I smiled when I read that. Because that’s exactly how practice works.
You don’t have to spend hours in meditation or therapy to manage anxiety. You only need to invest 60 to 90 seconds, five to ten times a day.
That’s about ten minutes total—ten minutes to transform your relationship with anxiety.
“A little over time is a lot.”
Here’s how to do it: Close your eyes, take a slow breath in through your nose, hold it gently for a moment, then exhale through your mouth while saying to yourself, “I am safe.” Feel the body soften. Repeat this simple cycle for 60–90 seconds. Each repetition rewires your body’s alarm system and teaches your mind to be calm.
Anxiety may return, but so will your antidote. Each time you practice conscious breathing, you strengthen your ability to meet anxiety calmly instead of being controlled by it. Eventually, your calm becomes the dominant habit—and anxiety loses its grip.
It might take weeks. It might take months. But even if it takes a full year of ten minutes a day, ask yourself:
Wouldn’t mastering your anxiety be worth it?
I think it would.
Golden light,
Dr. Richard Louis Miller
P.S. I walk you step-by-step through this practice in Chapter 2 of my book, Master Your Mind: Practical Tools to Calm Anxiety, Silence Your Inner Critic, and Stop Overthinking. It teaches you how to reset your nervous system in just 60 to 90 seconds, anytime, anywhere.
1-minute mind control (my new book)
Traditional mindfulness and meditation techniques often require a huge investment of your most precious resource (time) without guarantees of results.
My own version of mindfulness—what I sometimes refer to as “mind control”—can be mastered in much less time if you commit to regular 60-90 second practice throughout the day.
Breathing. Witnessing. Changing the channel on negative thoughts.
I’ve honed these techniques over a lifetime of personal and professional practice, and now I’m sharing them with the world.
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Next Week’s MBHP Episode:
The Poem That Made a Room Full of Men Cry
Dr. Jed Diamond joins Mind Body Health Politics for a conversation about isolation, authoritarianism, and why building community may be our only defense against tyranny. Includes a moving reading of “Father Earth” by Clarissa Pinkola Estés.
Guest: Dr. Jed Diamond – Author of 17 books, men’s health advocate, and member of the same men’s group for 46 years