Just Breathe to Reduce your Stress

Before I became a therapist, I had a period in my life where I attended some weekend meditation retreats on the regular. During these weekend, there would be talks, formal sitting meditation (which included breathing exercises) and walking meditation. 

This was before "mindfulness" found it's fame and I really just thought of it all as meditation. At the end of these weekend, there would be a clarity to everything around me; my thoughts, breath, vision and more. The breathing was always something I could bring into my everyday life that I found helpful.

What Is Mindful Breathing?

Mindful breathing involves paying close attention to your breath and using it as a tool to anchor your mind in the present moment. It’s about observing the natural flow of your breath without trying to change it. This practice helps calm your nervous system and reduces the impact of stress.

How to Practice Mindful Breathing

1. Find a Comfortable Position: Sit or lie down in a relaxed position. Ensure you’re comfortable and can breathe freely.

2. Focus on Your Breath: Close your eyes and bring your attention to your breathing. Notice the sensation of the air entering and leaving your nostrils, the rise and fall of your chest, or the expansion and contraction of your abdomen.

3. Use a Breathing Technique: Try the 4-7-8 method: inhale through your nose for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. This pattern helps to slow your breathing and calm your mind.

4. Be Present: If your mind wanders, gently bring your focus back to your breath. The goal isn’t to stop thoughts but to observe them without judgment.

5. Practice Regularly: Incorporate mindful breathing into your daily routine, even if it’s just for a few minutes. Consistent practice can build resilience to stress and enhance overall well-being.

Benefits of Mindful Breathing

• Reduces Stress: Mindful breathing helps lower cortisol levels and activates the body’s relaxation response, making it easier to manage stress.

• Improves Focus: By anchoring your attention on your breath, you can improve your concentration and clarity.

• Enhances Emotional Balance: Regular practice fosters emotional stability and helps you respond to stressors with greater calm and resilience.

Incorporating mindful breathing into your daily life can transform your approach to stress. By taking just a few minutes each day to focus on your breath, you can cultivate a sense of inner peace and improve your overall mental and emotional well-being.