Deep inhale through the nose
…
Slight hold at the top
…
Easy exhale out of the mouth
Don’t you feel better already?
In today’s world, it is easy to let our minds escape the present moment and allow our thoughts to constantly jump from past memories to future obligations. As a society, not only are we praised for our abilities to multi-task and juggle several different initiatives at once, but also, we are given no other option but to adopt this fast-paced lifestyle if we want to do more than just survive in our lifetime. Constantly moving, going, racing, thinking, rushing, planning, binging. We forget what it feels like to just be.
By connecting to and focusing on the sensation of breathing, we are reminded of what it truly feels like to be in the present moment, allowing the mind to take a much-needed break from all of its traveling. This technique is called mindful breathing and it is my favorite technique to use when practicing mindfulness.
The breath is easily accessible and comes so naturally to people that we barely even notice we’re doing it, however, if used correctly, this seemingly mundane act can be the most powerful tool in changing our lives.
Throughout the rest of this article, I will dive deeper into mindful breathing and its benefits along with a brief instruction on how to exercise mindful breathing every day.
Now take a deep breath and let’s get into it.
What is mindful breathing?
“How does one practice mindfulness? Sit in meditation. Be aware of only your breath.”
-Gautama Buddha
Mindfulness is defined as the practice of focusing one’s attention on experiencing sensations, feelings, and the environment as they are in the present moment with an attitude of acceptance.
Mindfulness is traditionally taught in Buddhism as the seventh part of the path to enlightenment, also known as the eightfold path. This life-changing practice of directly experiencing the present moment is known to serve as the only means to experience enlightenment, making this a truly magical skill to master.
Shut off all mental filters and tear down your psychological barriers by allowing yourself to truly be in and feel the present moment.
Mindful breathing is a technique used in order to achieve mindfulness.
Mindful breathing is when you draw your focus on the sensation of breathing—not allowing your mind to wander or stray from that exact sensation. By pulling all of our focus to the sensation of breathing, we are anchoring ourselves into the present moment and becoming more aware of what it feels like to just be.
What does it feel like to inhale? What does it feel like to exhale? What is the difference between those two sensations? Have you ever asked yourself this? Did you just take a deep breath in to feel what I’m asking?
We live out most of our days in our heads, constantly pondering the past or preparing ourselves for the future. With mindful breathing, however, we are able to escape the mind’s exhausting time-traveling habits and find the power that lies within the present moment.
Benefits of Mindful Breathing
Reduces Stress, Anxiety, and Depression
The American Psychological Association reports that researchers have reviewed over 200 studies of mindfulness and have found mindfulness-based therapy to significantly reduce stress, anxiety, and depression among healthy people
These studies show most promising in people with depression, finding that mindfulness-based cognitive therapy is able to significantly reduce the likelihood of a relapse in major depressive episodes.
Decrease in Chronic Pain
Consistent mindfulness practices show evidence of reducing a person’s perceived pain which is especially helpful in aiding people who suffer from chronic pain.
Fadel Zeidan, Ph.D., Professor of Anesthesiology at UCSD, and colleagues conducted a study to further investigate the relationship between mindfulness practices and pain management. They found that “brain images of participants who received mindfulness as treatment had less activation in the parts of their brains that manage pain messages.”
Increase in Focus
A recently published study from researchers at the University of the Sunshine Coast, Australia found two different types of brain processes were enhanced by mindfulness practices.
The first showed that mindfulness increased the perception of information from the senses while the second enhanced the ability of the brain to direct its attention to the information of interest.
In other words, mindfulness has been shown to help people literally see information with more accuracy and focus on a given task while ignoring distractions with more ease.
A Quick Instruction
Bless yourself with 5 minutes a day to experience the magical powers of your own breath! Consistency is key—The more you practice, the longer your mindfulness sessions will last.
- Get Comfy
You can stand while practicing mindful breathing, however, I highly recommend sitting or laying down in a comfortable position.
Relax your muscles, straighten the spine, and place your hands wherever they feel most comfortable. I recommend placing the hands on the knees or to the side of the body with palms facing the sky.
I also recommend closing your eyes but DO NOT fall asleep. If you are prone to falling asleep, keep your eyes open with a soft gaze into the distance.
- Set Your Intention
The goal of mindful breathing is to feel and be in the present moment for the length of the entire meditation. By setting the right intention, you will be able to achieve this goal.
Ask yourself, “What do I need to do in order to feel and be in the present moment for these next few minutes?” The answer to that question should be your intention.
Some examples of setting the right intention would be, “For the next 5 minutes I will observe my breath.” Or, “For the Next 10 minutes, I will recognize the flow of my own breath in and out of my body.”
- Get Into It
Take that first deep breath in, slowly let it go, and let the meditation begin. Observe the breath and only the breath for the length of the meditation.
What does the air feel like when passing through your nostrils? Can you feel your lungs expanding? How does your chest or belly feel as it rises and falls with the breath? Can you feel the pause in between breaths where there is no air being pushed or pulled out of the body?
These are the types of questions you should be asking yourself to help you remain connected to the breath and ground you in the present moment.
If you catch your mind wandering, that’s ok! It’s impossible to completely silence your thoughts anyways so there’s no use in trying. Instead of getting frustrated, think of your thoughts as the words that slowly stroll along the bottom edge of a news channel. Recognize the thought drifting through your mind and let it pass without spending too much time on it. Gently direct your attention back to the sensation of your breath and the present moment.
Change your life forever and become the best version of yourself through the practice of mindful breathing.
I feel better already!
I’ve always struggled with meditation and where to begin with it. This is a perfect first step in helping me learn how to meditate and be present.