Live in the Moment - Breath is the Key!
Do you find yourself tense at times? Clenched fists, raised shoulders, tight neck, tongue on the roof of your mouth? These are all signs of some level of anxiety which is epidemic in our lives. Too many deadlines, too many irons in the fire, schedules that are unmanageable... the list goes on and on. However, we each have a tool that can help that is so close to us - we can’t even get away from it! Our breath, the very air we breathe in and out can be the very tool to rescue us from this anxiety-driven life we lead. The act of breathing gives us life, the act of mindful breathing gives us life AND control.
What is Mindful Breathing?
We know what breathing is - we need breath for our very existence. But what about mindful breathing?
Mind·ful·ness
/ˈmīn(d)f(ə)lnəs/
noun
1. the quality or state of being conscious or aware of something.
2. the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis.
Mindful breathing is a skill that allows one to be fully present during the act of breathing, fostering self-awareness, calmness, and resilience in stressful times. It’s as easy as your next breath! To live mindfully, the breath is the key.
What Does Science Have to Say About Mindful Breathing?
Mindful breathing has gained scientific interest due to its profound impact on well-being. Let’s explore some of the findings:
Mindful Breathing Reduces Stress
When we breathe mindfully, the mind starts to slow as we harness our concentration on the life force within us. This focus helps to deepen the breath, which engages the relaxation response and reduces the production of cortisol in the body. Cortisol is well-known as the primary ‘stress hormone,’ so reducing it reduces our experience of stress. Deep breathing also activates the parasympathetic nervous system, also known as the ‘rest and digest’ system. By slowing down your breath, you reduce stress and promote relaxation.
Mindful Breathing Improves Thought and Mood
Research has found that mindful breathing reduces anxiety and increases positive automatic thoughts, both of which have the power to impact our mood. Since mindful breathing gives us an anchor into our direct experience, the mind slows as we harness our focus. As the mind slows, we gain greater perspective over the habitual thoughts that move through us subconsciously. Deep breathing also enhances attention span. By oxygenating your brain, it helps you stay alert and centered. When you’re fully present, you can engage more effectively with your surroundings and tasks.
Mindful Breathing Boosts the Brain
Breath-centered practices help to control natural chemical messengers in the brain, which helps the brain to grow neural connections between cells. This is believed to be one of the potential mechanisms that contribute to the understanding that mindful breathing leads to a steadier state of mind.
Mindful Breathing Improves Sleep
What holds many people back from falling asleep at night (or keeps them up in the middle of it) is a racing mind. Mindful breathing provides an anchor for these racing thoughts. Helping us to let go of the past and future so that we can fall more effortlessly into sleep.
Mindful Breathing Promotes Faster Recovery
After exercise or exertion, mindful and deep breathing aids in quicker recovery. It replenishes oxygen levels and supports overall physical well-being.
Physical Health Benefits
Lung Strength: Deep, intentional breaths strengthen your lungs.
Lower Blood Pressure: Mindful breathing contributes to overall cardiovascular health.
Detoxification: Mindful breathing helps release toxins from your body.
Boosted Immune System: By reducing stress, mindful breathing supports immune function.
Alleviated Chronic Pain: Mindful breathing can provide relief from persistent pain.
“The path to presence is through our mind, body connection—our path is through our breath. The breath is ALWAYS the here and now, it is the ultimate present moment… Our breath is our constant connection to the here and now, and our presence is rooted in its flow.”
(Yokeley, 2014).
Practical Ways to Incorporate Mindful Breathing Into Your Daily Life
Here are some practical exercises for mindful breathing and being present - living in the moment:
Mindful Body Scan: Take a few minutes to do a mindful body scan. Close your eyes, breathe deeply, and focus on each part of your body, starting from your toes and moving upward. Notice any sensations, tension, or relaxation. This exercise helps you connect with your physical self and the present moment.
Journaling: Try writing in a journal. Set aside time each day to jot down your thoughts, feelings, and experiences. This process encourages self-reflection and keeps you attuned to the present.
Mindful Nature Walks: Step outside and take a mindful nature walk. Pay attention to the sights, sounds, and smells around you. Feel the ground beneath your feet, notice the rustling leaves, and breathe in the fresh air. Nature has a way of grounding us in the present.
Breathing Exercises: Practice deep, intentional breathing. Focus on each breath as it enters and leaves your body. This simple act brings you back to the present moment.
Straw Breath can be done by anyone, anywhere, anytime. Even with eyes open, this breathing technique increases mindfulness in the moment. Inhale through the nose and exhale through the mouth with pursed lips, as if you are breathing out an invisible straw.
Belly Breathing or diaphragmatic breathing is also effortless to practice. Typically you need to lay down on your back to do this type of mindful breathing. Place your left hand on your belly. Place your right hand on your chest. Breathe in deeply through the nose letting the belly rise as you breathe. Your right hand and chest should not rise. Exhale slowly letting your belly deflate naturally. Continue this deep breathing exercise for 3 - 5 minutes.
Bee Breath is a very powerful breathing technique for mindfulness. Sit with a straight spine with your eyes closed. Place your index fingers on the cartilage flap between your jaw and ear. Take a deep breath in and as you breathe out, gently press the cartilage while making a loud humming sound like a bee. You can keep the cartilage pressed or press it in and out with your fingers as you hum. Breathe in again and continue the same pattern for 6 - 7 rounds.
Yoga: Engage in yoga or gentle stretching. Yoga combines movement, breath, and mindfulness, allowing you to connect with your body and surroundings.
Meditation: Dedicate time to meditation. Meditation cultivates patience, self-compassion, and presence. Start with short sessions and gradually extend them as you build your practice.
Gratitude: Regularly express gratitude for what you have. Appreciate the small moments - the taste of your morning coffee, a smile from a stranger, or the warmth of sunlight on your skin.
Acceptance: Practice accepting the present moment without judgment. Acknowledge your feelings and circumstances without resistance. This acceptance frees you from unnecessary stress.
Positive Social Support: Surround yourself with people who encourage mindfulness and presence. Engage in meaningful conversations and share your experiences with others.
Remember, living in the present moment is about consciously choosing to be aware of what’s happening right now. It’s a gift you give yourself that allows you to experience life fully.
