How Meditation Helped Me
When my cousin invited me on a road trip to California, my immediate reaction was to find a believable excuse so that I did not have to go. I sometimes feel anxious, and I was worried my awkward presence would ruin the entire trip. Luckily, I had a moment of clarity: What was I doing – I love spending time with my cousin?! I accepted the invitation, and the trip was fantastic. This moment of clarity motivated me to find ways to manage anxious moments. I spoke with friends and family, read self-help books, and explored the Internet. I eventually discovered two meditation methods that made a significant positive impact on my life: pink noise and the 4-7-8 breathing method.
Pink noise is a consistent low-frequency rumble that can be compared to the sound of steady rainfall or a gentle breeze. I often listen to pink noise videos on YouTube. Most of these videos feature a plain black screen with only the specific frequency playing consistently in the background. Listening to pink noise helps calm my overactive mind, rather than allowing it to ruminate over a stressful situation. However, I am not always able to pop in my headphones and watch pink noise videos if I am feeling anxious. Therefore, I use the 4-7-8 breathing method whenever I am unable to listen to pink noise videos due to my current environment. The 4-7-8 breathing method involves breathing in for four seconds, holding the breath for seven seconds, and exhaling for eight seconds. I repeat this pattern several times in a row until I am able to relax and reduce my stress levels.
After implementing pink noise and the 4-7-8 breathing technique into my daily life, I have noticed a positive change within myself and how I handle stressful situations. For example, I used to have trouble presenting in front of large groups of people. Before a presentation, I would have a difficult time concentrating, my entire body would shake, and I would often ruminate on every possible mistake I could make. However, once I began to use the 4-7-8 technique before a stressful event, it was easier to calm down and focus on the task at hand.
I have also noticed a positive change in how I approach social interactions. For example, navigating stressful social situations was challenging before implementing pink noise. My social energy would significantly drop whenever I had to interact with a professor or speak to another classmate. I would often become stressed at just the thought of having to speak to others. After using pink noise, however, the stress that I experience from interacting with others has reduced. I come home after a stressful and socially draining day, I put on my headphones and let the pink noise take over my thoughts and calm me down. This mental rest has not only helped me sustain my energy but has also encouraged me to connect with others.
You might never have heard of pink noise or the 4-7-8 breathing method. I hadn’t heard of them, either. Although these methods may be unfamiliar to most people, they’ve proven effective for me. If you tried popular methods of meditation but they didn’t work for you, I encourage you to explore other approaches. With numerous meditation methods available, you can find one that fits your needs.
Daniela joined the Interactive Measurement Group in Summer 2022. Over the following six semesters, she co-authored three research posters, one of which she led and presented at UNLV’s Office of Undergraduate Research. Daniela also facilitated multiple discussions and led several hour-long workshops. She currently serves as Lab Website Coordinator and Action Editor for Connections.
Daniela graduated the same semester she joined the lab, completing her B.A. in Psychology and minor in Sociology. In the future, she hopes to earn her master’s degree in Couple and Family therapy.