Focus on your breath. That is easier to say than to do. But it is true, it doesn’t matter where you are, your breath is always with you. Breathing is something you do without being aware of it. And that is good, because without breathing you can’t live.
By bringing awareness to your breath, you can change everything. By mindful breathing you can change. If you keep practicing, it can help you to change your daily life.
Most of the time we are breathing shallowly through our nose or mouth. If you focus on your breath, you start to breathe mindfully. You pay attention to the sensations of the breath that comes into your body and that goes out of your body. It’s all about noticing the breath, without changing it. After being aware you can try to change your breath, for example by deepening your breath or holding the breath for a moment.
Some benefits from mindfulness breathing:
- It reduces stress
- It reduces anxiety
- Balancing your life
- Improved focus
When you focus on your breath, you become present and don’t think about your to-do-list, your past or the future. Through mindful breathing you can give yourself some space, also between the thoughts that you have. This has a calming effect.
You can practice mindful breathing everywhere. You can plan 10 to 15 minutes in the early morning, during your lunch break or before you go to bed. Sit in a comfortable position with your back straight, set a timer, close your eyes and focus on your breath. You can focus on different things, like on the sensation, so feel the rising and falling of your belly or chest. Count your breath till ten and start again. Or focus on the quality of the breath and observe the difference in each breath.
On days you don’t have time for this or when you only have a short time, you can just sit somewhere and mindfully breath in and out till ten. Try to deepen your breath. In that way you can also calm down and feel more relaxed.
Let me know about your experiences. And remember, keep breathing.
Jane Regina Sauer 