What is mindful breathing
Mindful breathing uses the breath as an object of concentration to help you focus on the breath to ease stress and anxiety.
When you are not focussing on something, your mind tends to jump from one thing to another. Using mindful breathing can help discipline your thoughts and bring you back to the present moment which can bring a positive effect to your mental and physical state.
If you are having a difficult time in life and have trouble relaxing at times of stress or in your downtime, using a mindful breathing technique can bring instant calm to any moment.
You may be having difficulties at work, going through a redundancy situation, dealing with a difficult neighbour or your children may be going through a tough time at school. You may be suffering from depression, going through therapy or having counselling or dealing with debt. All of these things can lead to stress and anxiety so using a breathing technique can help.
Follow our guide:
- Find a quiet space you won’t be disturbed. Sit comfortably, with your eyes
closed or lowered and your back straight.
- Bring your attention to your own breathing.
- Notice the natural, gentle rhythm of your breathing as you breathe in
and out. Only focus only on this.
- If thoughts come into your mind, that’s okay because that is just
what the mind naturally does. Just notice the thoughts, then bring your
attention back to your breathing.
- You may notice emotions, physical feelings and sounds. When they come into your mind, just bring your attention back to your breathing. Don’t follow these thoughts or feelings and don’t judge yourself for having them or analyse them in any way. It is okay for the thoughts and feelings to be there. Just briefly notice them and then focus back on your breathing.
- Your attention may drift off and you can become caught up in thoughts or feelings, simply note this has happened and then gently bring your attention back to your breathing. Thoughts will enter your awareness and your attention will want to follow them.
- No matter how many times this happens, just keep bringing your
attention back to your breathing. If you are very distracted it might help
to say ‘in’ and ‘out’ as you breathe.
The more you practice this exercise the more it will help you to manage any stress or anxiety. At least 5-10 minutes a day is recommended.
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