How to Manage Wedding Day Nerves – Self-Care Tips and Resources

Relaxation Technique: Breathing Meditation for Stress Relief 

With its focus on full, cleansing breaths; deep breathing is simple, yet a powerful, relaxing technique. It is easy to learn, can be practiced almost anywhere and provides a quick way to get your stress and anxiety levels in check. Deep breathing is the cornerstone of many other relaxation practices too, and can be combined with other relaxing elements such as aromatherapy and music. All you need is a few minutes and a place to stretch out.

Practicing Deep Breathing Meditation 

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible into your lungs. When you take deep breaths from the abdomen rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath and anxious you feel.

• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise, and the hand on your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach and try to breathe so that the book rises and falls with your breath.

Taking a Breathing Space

Whenever you feel troubled in the body or mind try taking a 3 minute breathing space.

Step One: Awareness

• Observe what is happening in the moment in the body (physical symptoms of anxiety or sadness).
• Observe what is happening in the mind (difficult thoughts).

Step Two: Redirecting Attention 

• Redirect your full attention to the breath; following the breath all the way in and out. It may be helpful to say “in and out” or count breaths.

Step Three: Expanding Attention 

• Extend the attention away from the breathing to include any discomfort, tension or resistance in your body. If these sensations are there, try breathing in to the sensation on the in breath, and breathing out the sensation on the out breath.
• Once you are aware of posture or facial expressions that are holding tension you can adjust.
• You can also try saying “It’s okay. Whatever it is, it’s okay. Let me be open to it”. Other helpful thoughts may include, “I have felt this before and this will pass.” “These are my thoughts not necessarily the truth.”

Step Four: What do I need to do to take care of myself? 

Final Thoughts on Managing Wedding Day Nerves is All about Staying Calm and Enjoying the Moment. Here are 6 tips:

1. 1. Plan ahead: Make sure everything is organized beforehand so you’re not stressed on the big day.
   2. Trust your team: Rely on your wedding planner, vendors, and loved ones to handle details so you can relax.
   3. Take deep breaths: Practicing mindfulness or deep breathing can help calm anxiety.
   4. Focus on the moment: Remember, the day is about celebrating love, not perfection!
   5. Stay present: Enjoy each moment instead of worrying about what’s next.
   6. Surround yourself with support: Lean on friends and family who help keep you grounded and excited

If you want a day of coordinator to assist with taking the edge off the day and being able to enjoy explore our Day of Coordination service or contact us to learn more.