The Art of Mindful Breathing: A Guide to Presence & Calm
The Art of Mindful Breathing
Our breath is our life force energy. Without our breath we cease to exist. It’s the first thing we experience when we enter this world and the last thing that diminishes when our souls depart from our human vessel.
What is breathwork?
Breathwork is the term that describes the healing practice of consciously controlling one’s breath with the intention of influencing your mental, emotional and/or physical state.
Benefits of practicing breathwork may include:
Activating the parasympathetic nervous system
Slowing down your heart rate
Lowering your blood pressure
Relaxing the body, mind and spirit
Reaching a deeper state of mind
Slowing down racing thoughts
Calming and focusing your mind
Removing your ego
Connecting to your true self
Natural painkiller
Improved blood flow
Increased energy
Better posture
Reduced inflammation
Stimulates lymphatic system
Improved digestion
· Clarity Breath
This exercise is designed to clear mental fog and bring immediate focus. It’s perfect for the start of your day or before a moment of high concentration.
1. Find Your Seat: Sit comfortably with your spine straight. You can be on a meditation cushion or in a chair with your feet on the ground.
2. Inhale Deeply: Inhale slowly and deeply through your nose for a count of four. Feel the breath fill your abdomen, and then your chest.
3. Hold & Anchor: Gently hold the breath at the top for a count of four. Use this moment to notice the quiet stillness.
4. Exhale Completely: Exhale slowly and fully through your mouth for a count of six. As you exhale, imagine releasing any thoughts or tension you no longer need.
Repeat: Continue this cycle for 3-5 minutes, allowing your mind to rest in the rhythm of your breath.
· Bliss Breath
This is a calming, restorative practice for moments when you feel overwhelmed or simply desire a deeper sense of peace.
1. Settle In: Lie down on your back or find a comfortable seated position. Close your eyes.
2. Soften Your Breath: Breathe in and out through your nose. Begin to slow your breath, making the inhale and exhale equal in length.
3. The Pause: At the end of your exhale, allow for a natural pause before your next inhale begins. This moment of stillness is a gentle reset for your nervous system.
4. The Wave: Visualize your breath as a soft wave moving through your body, gently washing away any tension.
Repeat: Continue for 5 minutes or until you feel a sense of profound calm.
· Alternate nostril breathing
This is a wonderful practice to help ease anxiety and feel grounded.
How to do it:
Hold your right thumb over your right nostril and inhale deeply through your left nostril.
At the peak of your inhalation, close off your left nostril with your fourth finger, lift your right thumb, and then exhale smoothly through your right nostril.
After a full exhalation, inhale through the right nostril, closing it off with your right thumb at the peak of your inhalation, lift your fourth finger and exhale smoothly through your left nostril.
Continue with this practice for 3 to 5 minutes, alternating your breathing through each nostril. Your breathing should be effortless, with your mind gently observing the inflow and outflow of breath.
Benefits include:
Infuses the body with oxygen
Clears and releases toxins
Reduces stress and anxiety
Calms and rejuvenates the nervous system
Helps to balance hormones
Supports clear and balanced respiratory channels
Helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing
Balances solar and lunar, masculine and feminine energies
Fosters mental clarity and an alert mind
Enhances the ability to concentrate
Brings balance to the left and right hemispheres of the brain
