THE BREATH

The breath is the only thing that we always have and will continue to remain with us for the rest of our journey in this life. Our physical appearance will change, our family and friends will change, our country might change, our opinions, likes, and dislikes will change, but our breath will remain the same, and it’s always there for us.

Learning to take shelter in our breath can help us calm and focus the mind, which will reduce anxiety, lower stress levels, detoxify the body, and improve our immune system, allowing us to be present and make better decisions.Incorporating the practice of conscious breathing into our daily lives is a powerful way to cultivate mindfulness, reduce stress, and enhance overall well-being.

Here are some practical ways to do so:

1. Set reminders: Place reminders in your environment to prompt you to pause and take a few conscious breaths throughout the day. This could be a sticky note on your desk, a notification on your phone, or associating the practice with specific daily activities like drinking a glass of water or taking a break.

2. Morning and evening rituals: Begin and end your day with a few minutes of conscious breathing. You can do this while lying in bed, sitting in a comfortable position, or incorporating it into your morning stretch or evening wind-down routine. Take slow, deep breaths, focusing on the sensation of the breath entering and leaving your body.

3. Mindful pauses: Whenever you feel stressed, overwhelmed, or caught up in your thoughts, take a mindful pause. Close your eyes if possible, or simply soften your gaze. Take a few deep breaths, allowing your body to relax and your mind to settle. Observe the sensations of each breath, noticing the rise and fall of your abdomen or the feeling of the breath passing through your nostrils.

4. Breath awareness during activities: Bring your attention to your breath during everyday activities. Whether you're walking, eating, working, or engaging in chores, periodically check in with your breath. Notice if it's shallow or deep, fast or slow. Take a moment to deepen and slow down your breath, bringing a sense of presence and calm to the task at hand.

5. Breathing exercises: Explore different breathing techniques and incorporate them into your routine. For example, diaphragmatic breathing, also known as belly breathing, involves consciously expanding your abdomen as you inhale and contracting it as you exhale. Alternate nostril breathing, square breathing, and 4-7-8 breathing are other techniques that can help regulate the breath and promote relaxation.

6. Mindful transitions: Use moments of transition throughout the day as reminders to bring your attention to your breath. This can include transitioning between tasks, entering or leaving a room, or before and after meals. Take a few intentional breaths to ground yourself and create a sense of presence in the moment.

7. Breathing in nature: Spend time in nature and make a conscious effort to connect with your breath while surrounded by natural beauty. Take walks in parks or forests, sit by a river or the ocean, and allow the sights, sounds, and scents of nature to deepen your breath and expand your awareness.

Remember, incorporating conscious breathing into your daily life is a practice that requires consistency and gentle reminders. Over time, it will become more natural and integrated, supporting your overall well-being and helping you navigate life's challenges with greater ease.

Image by Kris Oddy Photography