Mindful Breathing is All You Need
I have previously written about meditation on this site, but it’s not necessarily for everyone. Not everyone seeks to attain spiritual alignment or connect with their higher self. Most people just don’t have the time for what they think mediation is. Most people link they need to have a dedicated spot, play meditation music and light incense then site for hours to really meditate. This however is not the truth. While some people do mediate like this and find it very beneficial. Others don’t.
See our intro to mediation here.
Regardless meditation has many other benefits, and we should still consider it for stress, anxiety, and depression reduction. So why doesn’t everyone meditate if it helps to reduce stress and lower anxiety. well, most people simply don’t have the time in their busy schedules, or so they think.
Many people depict meditation as a long process where they have to sit still and not think about anything, but breath in and out. And while many may feel great after, they are unable to commit to the time necessary for deep meditation or they just can’t sit still. So, if you’re not interested in meditation, can’t sit still or just don’t have the time for it, you may want to try mindful breathing instead.
What is Mindful Breathing?
Mindful breathing is a simple practice that can be done multiple times a day for just five minutes. It’s an excellent way to begin and end your day, whether you’re enjoying your coffee or getting ready to sleep. The technique is straightforward, and there are many ways to do it. It involves being aware of yourself and your body and taking deep breaths while practicing acceptance, mindfulness, and awareness. These are three things that we all need more of in our lives. To clarify, there’s no need to sit for a long time, and you don’t have to remain still.
Mindful breathing can be done on a walk or just as a pause throughout your day. We breathe continuously throughout the day, but we are running on autopilot. Mindful Breathing is meant for us to pause and be conscious in this one moment to resent and hold ourselves before continuing on our day.
How to Achieve Mindful Breath?
There are two ways to practice mindful breathing. It can be done in stillness or motion.
Let’s start still:
1. If you can find a reasonable quiet non-disruptive space. It does not need to be dead silent, but good enough.
2. Decide if you are going to sit or stand.
3. Breathe in, filling your lungs fully and out allowing your body to relax and slump slightly.
4. You can close your eyes, leave them open, or have them half-mast. our only focus here is your breath.
5. Breathe in. Then as you breathe out imagine all your stress and worries falling away.
6. Try not to think about anything but only your breath, in and out.
7. Continue breathing in fully, suck in as much air as possible, and then release it slowly unlit it is all gone. As you do this you should start to feel light, maybe even a little tingle in your limbs as you fully oxygenate your body.
8. You are in control of the time. Take at least 5 full breath cycles in and out. Take more if you need. As soon as you feel relaxed or in control, carry back on with what you were doing or about to do.
Now, Let’s get moving. Some people just can’t sit still, they are born fidgetier or are just always going. If this is you, you may find it hard to sit still for 5 – 15 minutes to meditate. I can get like this some days, where there is a lot to do and I feel like if I don’t keep going it won’t get done, but then I spiral and get overwhelmed. So, before that last bit happens, let’s get it together.
There are two methods I use here, either I walk, or I sway. you can use either. Let’s begin.
1. Breathe in fully, filling each inch of your lungs and slowly release it. Allow your body to loosen.
2. Move.
– If you choose to sway – breathe in and start moving side to side. keep your feet still and just sway your upper body and breathe out. Lift your arms slightly and sway. Breathing in for up to 5 sways and then out for 5 as well.
– If you choose to walk – breathe in and then out, allowing your body to relax and loosen. Start walking, pick a peaceful pace, not too slow or too fast. As you take the first 3 steps breathe in and then excel on the next 3. Remember, our focus in deep intentional breaths as we walk our stress away. (I love doing this as the weather gets warmer, it’s great to recenter and get out in nature)
