Health Journal Online

Tag: Breathing

  • A Light, Slow, Deep (LSD) Breathing Meditation

    A Light, Slow, Deep (LSD) Breathing Meditation

    Our breathing often becomes shallow, tense, or restricted during the day, and we don’t even notice it. Try this Light, Slow, Deep breathing technique to soften, relax, and expand again.

    Thanks to our autonomic nervous system, life-sustaining processes like our heartbeat, digestion, and breathing all happen without us even having to pay attention. But our environments, stress levels, and other factors can definitely affect the health and efficiency of these processes.

    For example, sitting hunched at our desks and staring at screens often means that our breathing gets shallow and irregular—which of course affects things like focus, energy, cognition, and attention.

    This week, Shamash Alidina leads a guided breathing exercise called Light, Slow, Deep (or LSD), designed to re-set the breath in a way that opens the chest, relaxes tension, and calms the nervous system.

    Most of us breathe backwards: too hard, too fast, and too much. We grip the breath without realizing it. LSD breathing is an invitation to do the opposite.

    • Light means breathing with softness, a gentleness, as if the breath is barely disturbing the air around you.
    • Slow means extending each breath, giving your nervous system time to settle like a pendulum that’s swinging wildly gradually finding its still point.
    • Deep means breathing low in your lower abdomen, not in your chest, but down where the lungs are roomiest and most efficient.

    Together, these three qualities activate your parasympathetic nervous system—the calm, rest-and-digest part of you that so often gets crowded out by the noise of the day. Think of it like turning down volume on a radio that’s been playing too loud. You’re not switching it off, you’re just bringing it to a gentler, more natural level.

    A Light, Slow, Deep (LSD) Breathing Meditation

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. Begin by finding a comfortable position. You could be on a chair, cross legged on the floor, lying down. You could even be standing and just gently moving. Whatever allows your body to feel supported and at ease. 
    2. The breath pattern we’ll use today is simple. Inhale for four counts, a gentle pause, and then exhale for six counts. A slightly longer exhale is key. Longer exhalations directly stimulate the vagus nerve, signaling to the whole system that you’re safe. So you don’t need to force anything, you just allow. 
    3. Let’s begin. Take one natural breath first. No need to change anything yet. 
    4. Now place one hand on your lower abdomen, just below your navel. This is your anchor and as you inhale you’re aiming to feel that hand rise like a tide coming in. As you exhale, the hand falls, the tide going out. 
    5. Keep going with that easy breath. Inhaling softly through the nose, feeling the lower abdomen expand. In two, three, four, pause. And exhale slowly. Two, three, four, five, six. And then pause. In, two, three, four, and out two, three, four, five, six
    6. Inhale light and steady like warming mists rising from still water. Exhale, the breath dissolving. Body softening. 
    7. If there is any tendency to grip or control as you’re breathing right now, see if you can loosen your hold on the breath by just a few percent. Inhaling, the lower abdomen is rising. Your chest is barely moving, your shoulders are down. 
    8. Remember to keep exhaling longer than the inhale. All the way to the end. As you inhale, receive the breath rather than taking it in. Exhale and release. Not pushing, just allowing the air to naturally leave.
    9. Now let the breath find its own natural rhythm. Your job is to simply notice it now as the witness, not as the controller. If thoughts arise, and they will, treat them like clouds passing through the still sky. The sky doesn’t chase the clouds, it doesn’t argue with them, it simply holds them. Allows them to be there, and they pass. 
    10. Feel how each complete breath cycle leaves you a little more still, a little more at ease. Like sediment settling slowly to the bottom of a glass of water. The water doesn’t try to clear itself, it just rests. And some clarity naturally comes. Breathing in, slow, light, low. Exhaling slowly. There’s nothing to achieve and nowhere to get to. The breath is simply happening—as it has, without effort, your whole life, long before any thought about it. 
    11. One way to breathe lightly is to breathe quietly. See if you can breathe so quietly that you can hardly hear your own breath. As you do this, you may sense a tiny amount of air hunger, a tiny urge to breathe more. And that’s quite natural. In fact, that’s a good sign. You’re rebalancing your oxygen and carbon dioxide in your body. More oxygen is getting into your cells and into your brain when you breathe lightly. 
    12. When you don’t force yourself too much, you may be able to notice a bit more saliva in your mouth, a bit more warmth in your hands and feet perhaps. This is the sign of the relaxation response engaging, a sign that you’re going in the right direction. 
    13. As we move towards the end of the practice, start noticing the quality of your mind right now. Is it quieter than when we started? Is it more spacious? LSD breathing doesn’t create this stillness, it reveals it. The stillness was always there underneath the movement. The breath simply clears the way. Inhaling light, slow, deep. And exhale, releasing any last effort. 
    14. Remember you can return to this breath at any point in your day—on the train, at your desk, before a difficult conversation. Doesn’t need any special equipment. Just a few moments. 
    15. When you’re ready, slowly allow your eyes to open if they’ve been closed. Take the outside world back into you, and carry this quality into your day. Well done, you’ve given yourself 12 minutes of genuine rest. Thank you for joining me.



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  • A Meditation to (Gently) Interrupt Habitual Reactions

    A Meditation to (Gently) Interrupt Habitual Reactions

    If you find you often react without thinking, explore this practice to respond with greater awareness.

    Daily life is full of irritations: moments of inconvenience, situations where we don’t get what we were hoping for, delays, disappointments, prickly interactions that can leave us confused and exasperated.

    If we’re honest, we can probably admit that sometimes our reactions in those moments tend to be reflexive rather than intentional. We feel our anger or annoyance rise, and we react almost as though we’re reading a script.

    Can we explore these habitual reactions in a way that gives us enough space to respond differently? In today’s practice, teacher Patricia Rockman guides us through a meditation to help us meet whatever is arising, so that we have more agency when the next moment arises.

    This meditation is about working with habits. In particular, our habitual reactions to difficult situations that commonly arise. These could be anger at being stuck in traffic, sadness at not getting what you want, or frustration when dealing with companies that keep you on hold for what feels like eternity. Whatever it may be, whether it is something significant or something that might seem mundane, mindfulness practices can help us deal with our habitual reactivity in more skillful ways.

    A Meditation to (Gently) Interrupt Habitual Reactions

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. Get into a comfortable posture, one that is familiar to you and that you use when engaging in a practice, and bring attention to your body. If you are sitting, bring attention to your points of contact; where your sitting bones are on your chair or cushion, or where your feet or legs are in contact with the surface.
    2. Bring attention to where your hands are in relation to your body, whether they are resting on your thighs or folded in your lap. Bring attention to your chest rising, your chin in line with your navel, and your tongue at rest behind your teeth. If you are choosing to lie down for this practice, it is preferable for you to lie on your back.
    3. Bring attention to your body as it makes contact with the mat, floor, or bed. Note your points of contact, and also note where your body is not in contact. Whatever your position, allow the surface that you are lying or sitting on to take on the work of holding you up. Bring attention to the front body and the back body, and everything in between. 
    4. Now shift your attention to the sensations of breathing where they are most readily available, whether at the nostril, the chest, or the abdomen. Really hone in on the sensations of the breath as they make themselves known to you, picking one place and resting your attention there.
    5. Attend to the in-breath and the out-breath. Attend to the movement of the body as the air moves in and out. Attend to the nostrils; you may be noticing the coolness of the air as it goes in, and the warmth as it moves out. Attend to the breath or the chest, focusing on the expansion of the body with the in-breath, and the deflation of the body as the breath leaves. 
    6. Allow the body to settle. Allow the breath to settle. Breathe in, breathe out, breathe in, breathe out. Each breath is a new breath. Each breath is a receiving and a releasing. 
    7. You will notice from time to time that your attention will move into thinking, into the future, past, planning, anxiety, or daydreaming. Your task is simply to notice this habitual tendency of mind, and gently return to your breath over and over again, without judgment and without a story. There is no right or wrong here, there is simply attending to your breath, noting when your attention moves, and bringing it back again.
    8. Notice when the breath is low, and when the breath is short. Notice when it is shallow, and when it is deep. Mindfulness is about coming to know our experience in its entirety, whether wanted or unwanted, and in this case it is coming to know the experience of breathing.
    9. Breathe out and let go of this primary focus on the breath, and allow it to be present but in the background. On an in-breath, establish attention in your entire body. Bring an open receptivity to experience and to sensations in the body as they come and go. Note their arrival, persistence, or passing, and explore these. Bring a friendly interest and curiosity to this investigation of the sensorial nature of experience, whatever it is. 
    10. Notice how your body feels. There may be ease, tension, relaxation, discomfort, or pain in a part of your body. Whatever it is, when a sensation calls out for attention, investigate it and explore its depth and various qualities. Whether you lean into it or lean away, whether it is pleasant, unpleasant, or even neutral, without changing anything in this moment, simply attend to what is arising in your body as it shows. 
    11. Attend to what is arising as best as you can and without judging it, but notice judgment or aversion if they do arise. As best as you can, explore the sensation as it is, without judgment.  
    12. Investigate sensations as they arise. Once you are finished investigating one sensation, wait for another to arise and investigate that one. Remember that a sensation may be internal or external. Perhaps sounds are making themselves known as they come and go. Get to know your bodily sensations, in your body, in this moment. 
    13. Note when your attention moves into thinking, or you feel an impulse to act or shift position. Acknowledge that this is what is here right now. Turn your attention back to your body, over and over again. Explore one sensation, let go of it, and then bring your attention into another as it enters your awareness. 
    14. Now, if you want to, bring to mind a manageable stressful situation. Maybe it’s a recent time when you were irritated, sad, confused, or anxious. Perhaps it was a situation in a relationship or at work. Bringing to mind this situation, remember that if what comes up is at all overwhelming for you, feel free at any time to turn your attention back to breathing with your body.
    15. If your eyes are closed, open them. Consider a stressor and note what arises immediately. It could be a bodily sensation, a thought, or an emotion. Perhaps there is a behavior or an impulse to act. Start to get to know your stress reactivity signatures.
    16. If there are thoughts, observe them as best as you can. If there are emotions, try naming them, such as “sadness”, or “anxiety”. Remember that labeling emotions helps to settle them and make them more manageable. Labeling emotions creates an opportunity to give you a choice about what happens next. 
    17. If there are body sensations, make a note of these, and actually turn your attention to them. Explore them even if they’re unwanted. Get to know them. Stay with them for as long as they are holding your attention. Note whether they increase, persist, or fade. Recognize that this is a moment of stress, and that it’s ok; it’s already here. Bring a compassionate and kind holding to this experience. Be with it as it is, even though it may be unwanted. Explore your body and the sensations for as long as they’re here. 
    18. Now, shift your attention back to the sensations of breathing, perhaps in your belly. If there are any remaining sensations, hold attention at the same time. Engaging in the option, should you choose, to expand into these on the in-breath, softening, expanding, and releasing on the out-breath, letting go, or allowing and letting be, if this is possible. If this is not necessary, then simply bring attention to the belly and the rising and falling of the breath that comes and goes. 
    19. Expand around the breath to the entire body once again, to any and all sensations. Be with the body, with your breathing in the background and sensations in the foreground, from head to toe. Bringing a feeling of spaciousness to your experience; be open and receptive, with an open front and strong back. 
    20. When you’re ready, let go of this practice, and if possible bring a more expanded and spacious awareness to your next moments.
    21. Now, if you feel inclined, take a paper and pen and write down any words, thoughts, emotions, bodily sensations, and impulses to act that came to mind. Write down what came up for you in that practice when you introduced the stressor. Name the emotions, and listing them. What bodily sensations and what impulses to act or behaviors, if any, went through your mind? These components of experience may show themselves in a variety of ways, moving from thoughts, to emotions, to bodily sensations, to behaviors, and back to emotions and thoughts, and that’s OK. Record these as they show up to you.
    22. Once you’ve finished, take a moment to look at what you’ve written and think about where in your habitual reaction you might intervene with mindfulness. How might you bring awareness to these habitual reactions when they arrive, to provide more choice if this is needed, or to introduce other options about how to respond? How might you stop yourself, to be able to take a step back and gain perspective?

    Bring Mindful Attention to Habitual Reactions

    Perhaps make a commitment to yourself about how you might practice with this in some small way when difficulty arises. Perhaps once a week or once a day, simply bring mindful attention to an experience, or bring the breath your mind when difficulty shows, or shift an attitude, or engage in a different behavior.

    Whatever you may do, remember that awareness is always a moment away, and mindfulness is portable it can be with us wherever we are, in any moment, at any time.

    Shift Your Mind From Crisis Mode to Calm 

    Unchecked stress may lead to overwhelm, unhelpful coping, and burnout. When you learn to recognize the warning signs, you can take wise action to manage your stress—with a little kind attention, and a lot of self-compassion. Read More 

    • Patricia Rockman
    • February 9, 2023



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  • Sharp Stabbing Pain When Breathing, Dry Pleurisy Pleural Friction Rub, and What Causes It

    Sharp Stabbing Pain When Breathing, Dry Pleurisy Pleural Friction Rub, and What Causes It

    Many people experience chest pain when they inhale deeply, cough, or move their upper body, and one possible cause is pleurisy. Pleurisy chest pain when breathing often feels different from heart‑related pain because it typically worsens with breathing and improves when the person holds still.

    Understanding what pleurisy is, why it happens, and how it is diagnosed and treated can help patients recognize when to seek care and when their symptoms may be less serious.

    What Is Pleurisy?

    Pleurisy, also called pleuritis, is an inflammation of the pleura, which are the thin layers of tissue lining the lungs and the chest cavity. When these layers become inflamed, any movement that stretches them, such as breathing in and out, can cause discomfort.

    This close link between inflamed tissue and movement explains why pleurisy chest pain when breathing is a hallmark symptom.

    Pleurisy is not a disease in itself but a sign of an underlying problem. The condition can occur suddenly or gradually, depending on the cause. In some cases, the inflammation is so mild that it resolves on its own, while in others, it signals a more serious issue that needs prompt medical attention.

    Main Symptoms: How Does Pleurisy Feel?

    The most characteristic symptom of pleurisy is pleurisy sharp stabbing chest pain. This pain often appears on one side of the chest and may radiate to the shoulder or back.

    It tends to intensify when the person inhales deeply, coughs, sneezes, laughs, or twists. Some people describe it as feeling like a knife or a pins‑and‑needles sensation in the chest.

    In addition to pain, people with pleurisy may experience shortness of breath or quick, shallow breathing. Because deep breaths are painful, they may avoid expanding their lungs fully, which can lead to fatigue. A low‑grade fever, general malaise, and a dry cough may also accompany the pain, especially if the underlying cause is an infection.

    Dry Pleurisy and the Pleural Friction Rub

    In some cases, pleurisy occurs without a significant buildup of fluid between the pleural layers. This is often referred to as dry pleurisy pleural friction rub. The term “dry” does not mean the condition is harmless; it simply means the pleural surfaces are inflamed and rubbing against each other during breathing.

    A pleural friction rub is a sound that a doctor may hear through a stethoscope, described as a scratchy or grating noise with each breath. This sound occurs because the roughened pleural layers slide over one another.

    The presence of a friction rub can help confirm that the source of chest pain is pleural, but it does not always identify the underlying cause. Dry pleurisy may progress to pleural effusion if fluid begins to accumulate, so ongoing monitoring is important, according to Cleveland Clinic.

    Common Causes of Pleurisy

    Pleurisy can develop for many reasons, and understanding these causes is key to effective treatment. The phrase pleurisy causes pneumonia pulmonary embolism highlights two serious but distinct conditions that can trigger pleuritic pain.

    Infections are among the most frequent causes. Viral infections, such as those causing the common cold or flu, can inflame the pleura on their own.

    Bacterial pneumonia invades the lung tissue and often spreads to the pleural surface, leading to sharp pain with breathing. Tuberculosis and other chronic infections can also cause long‑lasting pleural inflammation.

    Pulmonary embolism is another important cause of pleuritic‑type chest pain. When a blood clot blocks an artery in the lungs, it can damage the nearby tissue and pleura, causing sudden, severe pain that worsens with breath. This condition is life‑threatening and usually requires emergency care.

    Other causes include autoimmune diseases like lupus or rheumatoid arthritis, which can affect the pleura as part of systemic inflammation. Injuries to the chest, such as rib fractures or surgery, can also irritate the pleura. Less commonly, cancers that involve the lung or pleura may lead to pleuritic pain and fluid accumulation.

    When to Worry: Red‑Flag Symptoms

    Not all cases of pleurisy chest pain when breathing are emergencies, but certain accompanying symptoms should not be ignored. Anyone who experiences chest pain along with shortness of breath, dizziness, fainting, or a rapid heartbeat should seek immediate medical help.

    These signs may indicate a serious condition, such as pulmonary embolism or a large pneumothorax.

    Patients who have a history of cancer, recent surgery, prolonged immobility, or clotting disorders should be especially cautious. Sudden onset of pleurisy sharp stabbing chest pain after a long flight or bed rest may suggest a clot in the lungs.

    In contrast, gradual onset with mild symptoms and a recent viral illness is more likely to be simple viral pleurisy, though a doctor’s evaluation is still recommended.

    How Pleurisy Is Diagnosed

    Diagnosing pleurisy involves a combination of history, physical examination, and imaging or tests. The phrase pleurisy diagnosis chest X‑ray treatment reflects the typical pathway: evaluate the symptoms, confirm findings, and then address the cause.

    A doctor may begin by listening to the chest for a dry pleurisy pleural friction rub or signs of fluid. Blood tests can show evidence of infection or inflammation, and sometimes a D‑dimer test is used to screen for pulmonary embolism. If pneumonia is suspected, a chest X‑ray may reveal consolidation or fluid in or around the lung.

    Imaging is a key part of the workup. A chest X‑ray can show pneumonia, pleural effusion, pneumothorax, or other structural problems, as per Mayo Clinic.

    In some cases, a CT scan provides more detail, especially when pulmonary embolism is suspected, as it can visualize clots in the lung arteries. Ultrasound may be used to look at the pleural space and guide procedures if fluid is present.

    Once the diagnosis is confirmed or the underlying cause is identified, the doctor can tailor pleurisy treatment to the specific situation. This approach helps address both the pain and the root problem.

    Treatment and Management

    Treatment for pleurisy focuses on relieving pleurisy chest pain when breathing and treating the underlying condition. Mild cases of viral pleurisy may improve with rest and over‑the‑counter pain relievers such as non‑steroidal anti‑inflammatory drugs (NSAIDs).

    These medications can reduce inflammation and ease the pleurisy sharp stabbing chest pain, making it easier for the person to breathe deeply.

    If the cause is bacterial pneumonia, antibiotics are necessary. Similarly, pulmonary embolism‑related pleuritic pain requires anticoagulant therapy to prevent further clots. Autoimmune diseases may need immunosuppressive medications, and cancer‑related pleurisy may involve chemotherapy, radiation, or procedures to remove fluid.

    In some cases, a significant amount of fluid builds up around the lung, causing dyspnea and worsening pain. Doctors may perform a thoracentesis, a procedure to drain the fluid and relieve pressure. Breathing exercises and incentive spirometry can help prevent complications such as pneumonia or atelectasis by encouraging full lung expansion.

    Possible Complications and Recovery Time

    Although many people recover fully from pleurisy, there are potential complications. Pleural effusion can become infected, leading to empyema, which requires drainage and antibiotics.

    Chronic pleural inflammation may cause scarring and thickening, which can limit lung function over time. In rare cases, recurrent pleurisy signals an undiagnosed systemic disease.

    Recovery time varies. Viral pleurisy often improves within a few days to a couple of weeks with supportive care.

    More serious causes, such as pneumonia or pulmonary embolism, may require weeks or longer of treatment and follow‑up. Patients are usually advised to avoid strenuous activity until symptoms ease and to follow their doctor’s instructions carefully.

    When Chest Pain Needs Fast Medical Attention

    Persistent or worsening pleurisy chest pain when breathing should never be ignored, especially if new symptoms appear. Anyone who experiences sudden, severe pleurisy sharp stabbing chest pain, difficulty breathing, or faintness should go to the emergency room.

    Early diagnosis can make a critical difference, particularly when the underlying cause is pulmonary embolism pneumonia or another serious condition.

    Understanding the connection between pleurisy causes pneumonia pulmonary embolism helps patients ask the right questions and communicate clearly with their doctors.

    Describing the character of the pain, when it started, and any associated symptoms can guide imaging and blood work, including pleurisy diagnosis chest X‑ray treatment strategies.

    Frequently Asked Questions

    1. Can pleurisy come back after it has healed?

    Yes, pleurisy can recur if the underlying cause, such as an autoimmune disease, repeated infections, or lung disease, remains untreated or reactivates. Managing the root condition reduces the risk of repeat episodes.

    2. Is pleurisy contagious?

    The inflammation itself is not contagious, but some causes of pleurisy (like viral or bacterial pneumonia) can be contagious. Practicing good hygiene and following infection‑prevention measures helps lower the risk of spreading these infections.

    3. Can children get pleurisy chest pain when breathing?

    Yes, children can develop pleurisy, usually due to viral or bacterial respiratory infections. Parents should watch for sharp chest pain that worsens with breathing, fever, or difficulty breathing and seek medical evaluation if these occur.

    4. How long should pleurisy sharp stabbing chest pain last before I see a doctor?

    If sharp, breathing‑related chest pain persists for more than a day or two, or if it comes with fever, shortness of breath, rapid heart rate, or dizziness, it is important to see a doctor promptly or seek emergency care.



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  • The Power of Deep Breathing: A Guide to Reducing Stress

    The Power of Deep Breathing: A Guide to Reducing Stress

    Introduction to Deep Breathing

    Deep breathing, also known as diaphragmatic breathing, is a powerful technique that can have a significant impact on both physical and mental well-being. By incorporating deep breathing into your daily routine, you can reduce stress, improve your mood, and increase your overall quality of life. In this article, we will explore the benefits of deep breathing, how to practice it effectively, and provide tips for incorporating it into your daily life.

    The Science Behind Deep Breathing

    Deep breathing involves breathing deeply into the lungs, using the diaphragm, rather than shallowly into the chest. This type of breathing stimulates the parasympathetic nervous system, which promotes relaxation and reduces stress. When we breathe deeply, our heart rate slows down, our blood pressure decreases, and our body’s “fight or flight” response is calmed. This can lead to a range of benefits, including reduced anxiety and depression, improved sleep, and increased energy levels.

    Benefits of Deep Breathing

    The benefits of deep breathing are numerous and well-documented. Some of the most significant advantages of deep breathing include:

    • Reduced stress and anxiety: Deep breathing can help to calm the mind and body, reducing feelings of stress and anxiety.

    • Improved sleep: Deep breathing can help to improve sleep quality, leading to better rest and recovery.

    • Increased energy: Deep breathing can increase oxygenation of the body, leading to increased energy levels and improved physical performance.

    • Improved mood: Deep breathing can help to reduce symptoms of depression and improve overall mood.

    • Improved focus and concentration: Deep breathing can help to improve focus and concentration, leading to greater productivity and efficiency.

    How to Practice Deep Breathing

    Practicing deep breathing is simple and can be done anywhere, at any time. Here are the steps to follow:

    1. Find a comfortable and quiet place to sit or lie down.

    2. Close your eyes and take a deep breath in through your nose, allowing your diaphragm to drop and your belly to rise.

    3. Hold the breath for a few seconds.

    4. Slowly exhale through your mouth, allowing your diaphragm to rise and your belly to fall.

    5. Repeat the process several times, focusing on your breath and letting go of any distracting thoughts.

    Tips for Incorporating Deep Breathing into Your Daily Life

    Incorporating deep breathing into your daily routine can be simple and easy. Here are some tips to get you started:

    • Start small: Begin with short sessions of deep breathing, such as 5-10 minutes a day, and gradually increase as you become more comfortable with the practice.

    • Make it a habit: Incorporate deep breathing into your daily routine, such as right after waking up or before bed.

    • Use reminders: Set reminders on your phone or place sticky notes in strategic locations to remind you to practice deep breathing throughout the day.

    • Find a quiet space: Identify a quiet and comfortable space where you can practice deep breathing without distractions.

    Overcoming Challenges and Obstacles

    While deep breathing is a simple and effective technique, there may be challenges and obstacles to overcome. Here are some common obstacles and tips for overcoming them:

    • Difficulty quieting the mind: Try using a guided meditation or focusing on a physical sensation in the body, such as the breath or a sensation in the toes.

    • Feeling self-conscious: Practice deep breathing in private, and try to focus on the benefits rather than any feelings of self-consciousness.

    • Lack of time: Start small, and try to incorporate deep breathing into your daily routine, such as during commutes or breaks at work.

    Deep Breathing Exercises and Techniques

    There are many different deep breathing exercises and techniques that can be used to enhance the practice. Here are a few examples:

    • Box breathing: Breathe in for a count of 4, hold for a count of 4, exhale for a count of 4, and hold again for a count of 4.

    • Alternate nostril breathing: Close one nostril and breathe in through the other, then switch and exhale through the other nostril.

    • 4-7-8 breathing: Breathe in through the nose for a count of 4, hold for a count of 7, and exhale through the mouth for a count of 8.

    Conclusion

    Deep breathing is a powerful technique that can have a significant impact on both physical and mental well-being. By incorporating deep breathing into your daily routine, you can reduce stress, improve your mood, and increase your overall quality of life. Remember to start small, be consistent, and be patient with yourself as you develop the practice. With regular practice, you can experience the many benefits of deep breathing and improve your overall health and well-being.

    FAQs

    Q: What is deep breathing?
    A: Deep breathing, also known as diaphragmatic breathing, is a type of breathing that engages the diaphragm and promotes relaxation and reduced stress.
    Q: How do I practice deep breathing?
    A: To practice deep breathing, find a comfortable and quiet space, close your eyes, and breathe deeply into your diaphragm, holding the breath for a few seconds before exhaling slowly.
    Q: What are the benefits of deep breathing?
    A: The benefits of deep breathing include reduced stress and anxiety, improved sleep, increased energy, improved mood, and improved focus and concentration.
    Q: How often should I practice deep breathing?
    A: Aim to practice deep breathing at least once a day, ideally for 5-10 minutes, and gradually increase as you become more comfortable with the practice.
    Q: Can deep breathing help with anxiety and depression?
    A: Yes, deep breathing can help to reduce symptoms of anxiety and depression by promoting relaxation and reducing stress.
    Q: Can I practice deep breathing anywhere?
    A: Yes, deep breathing can be practiced anywhere, at any time, making it a convenient and accessible technique for reducing stress and improving overall well-being.

  • Is There a Time and Place for “Suck It Up”?

    Is There a Time and Place for “Suck It Up”?

    When I was a kid, my dad taught me how to do a backflip off the diving board. I was terrified, but with his encouragement, I pulled it off. Then he had me do it again—and again—until it stuck. Feeling confident, I decided to push myself and bounce higher. Bad move. I jumped high, but not far enough out, and ended up hitting my head on the diving board on the way down. Then I sank. Underwater, I saw my dad’s hand reach in to grab me. Once I was out, I burst into tears. That’s when I heard it for the first time: “Suck it up.”

    He told me to get back on the board and do it again. I was furious, scared, and confused, but his tough approach worked (ish). Though I didn’t want to, I climbed back up. I reluctantly mustered every ounce of courage and completed another backflip. Then I got out of the pool, fuming at my dad for making me do it again after I was hurt, and ran inside the house. I was pissed and I didn’t forgive him for years. Looking back, I get it now (ish). He totally could have handled it better, sure, but it was all he knew—it was his normal.

    Here’s the other thing I realized: There’s a time and place for pushing emotions aside to get through the chaos. In that moment, “sucking it up” was necessary for me to calm down, refocus, and get back on the proverbial horse. But here’s the catch: When that approach becomes your everyday norm—especially when your job is all chaos, all the time—it starts to bleed into every situation and every aspect of life, chaos or not.

    There’s a time and place for pushing emotions aside to get through the chaos—but when that approach becomes your everyday norm, it starts to bleed into every situation and every aspect of life, chaos or not.

    Calm Isn’t (Always) the Goal

    For the first responders I meet while leading Tactical Brain Training sessions, that’s the challenge. The nature of the work demands you set emotions aside to handle emergencies effectively.

    A detective once said to me, “So when someone is coming at me with a gun or knife, you want me to close my eyes, take a few breaths, and be peaceful and calm?” I replied, “Sure, if your intention is to get stabbed or shot!” (I may have cursed a bit here too.) I followed up with something like, “No, that would be the wrong move here. Instead, you can use mindfulness to complement your law enforcement training strategically …protecting yourself. And no, don’t close your eyes!”

    When the job requires you to literally place yourself in the fire, the stress that comes with it is understandable. And the trauma—whether experienced personally or from witnessing someone else’s—is inevitable. If we know that trauma is part of the job, it becomes our responsibility to address it. We train for every other aspect of the job—drawing a weapon, performing CPR, restraining someone—so why not train to manage the potential fallout? This is the gap I see between training for action and training for sustainability (that is, training to keep ourselves mentally healthy).

    Mindfulness interventions and Tactical Brain Training are not just about creating calm; they’re about regulating the nervous system, enabling someone to approach their job or their partner with purposeful actions rather than just reacting. Instead of letting emotions guide actions, mindfulness interventions train the brain’s prefrontal cortex to help guide actions. The prefrontal cortex is in charge of executive functioning: cognitive abilities such as working memory, flexible thinking, and self-control. Training this part of the brain means we’re able to operate in a responsive state rather than a reactive one.

    For first responders, veterans, and other people who face high-stress situations, having a variety of emotional regulation techniques increases access to balance. It’s about building a go-to toolbox of strategies. If one doesn’t work, toss it and try another. This isn’t about zoning out or ignoring the pain and suffering; it’s about training to tune into it while knowing you have a strategy to work your way out.

    How to “Suck It Up” With Mindfulness

    Mindfulness is not as simple as “just notice your emotions” or “just take a breath.” Asking someone who’s been trained to suppress their emotions in order to save a drowning person to suddenly feel and embrace every emotion can be overwhelming, distracting, and even frustrating. And asking someone who is highly agitated to stop what they’re doing and take a breath can be ridiculously annoying! If you ever see me write or hear me say “JFB,” this is my way of creating some levity in a stressful moment, which can have the benefit of incorporating an intervention without the associated stigma or frustration. JFB stands for Just F’ing Breathe (but I’m sure you already figured that out).

    It’s key to start small. You train your brain just as you would train your body—gradually, with manageable steps. It would be pretty dumb to start weight training by lifting 100 lbs. We need to build slowly and steadily (I’m currently at 10-lb weights—apparently I need to work on this.)

    You train your brain just as you would train your body—gradually, with manageable steps.

    For example, instead of starting with “I am so frustrated, where do I feel it in my body?” which can feel overwhelming, you can approach the mind-body connection interventions in a stepwise progression. Begin with something like: “First I want to train to feel sensations in my body, and then I will try to connect those sensations with an emotion.” It’s helpful to begin with noticing common physical sensations. Train for curiosity: “Where do I feel hunger?” “Where does fatigue show up in my body?”

    From Chaos to Emotional Regulation

    From there, you can build. Think a happy thought. What does happiness feel like in your body? And, think of something frustrating (but NOT traumatic, as there’s no need to purposefully trigger yourself here). And be curious again. Try and identify where you feel frustration. This step-by-step approach builds a foundation of awareness. By the time emotions are addressed directly, it’s no longer foreign or overwhelming. Skills have been developed to notice without being consumed.

    This is exactly why I call it Tactical Brain Training. It shifts the idea of mindfulness away from the stigma of being “emotional” and reframes it as a strategic way of thinking. The idea is not to disappear emotions in order to get the job done. It’s about creating a “suck it up container,” knowing you can return to those emotions once the chaos settles. Emotional awareness isn’t just about handling stress—it’s a tactical skill for navigating both the chaos of the job and the calm of daily life.

    Emotional awareness isn’t just about handling stress—it’s a tactical skill for navigating both the chaos of the job and the calm of daily life.

    Just like learning to backflip off a diving board, it requires practice, patience, and a step-by-step approach. And when mistakes happen—as they inevitably do—the training allows emotions to be acknowledged without letting them take control. Instead, they’re momentarily set aside, enabling clear focus to complete the task at hand.

    So many people I work with are surprised to learn that it can be this simple. I’m not saying  traumatic experiences are simple, and I’m not saying starting a mindfulness practice is easy. What I am saying is this:

    • Yes, stress and trauma are inevitable parts of the job.
    • No, you are not broken.
    • Yes, it is what it is—and now you know.
    • Yes, you can approach this in a way that feels relatable to you.
    • Now, let’s get to work! #JFB



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  • Breathe Your Way to Better Fitness: Maximizing Your Workouts with Proper Breathing Techniques

    Breathe Your Way to Better Fitness: Maximizing Your Workouts with Proper Breathing Techniques

    The Forgotten Aspect of Fitness: How Proper Breathing Techniques Can Revolutionize Your Workouts

    In the hustle and bustle of modern fitness, many of us tend to prioritize our physical movements, neglecting a crucial component that plays a vital role in maximizing our workouts: breathing. The art of breathing is often overlooked, yet it can be the game-changer that elevates our exercise routine from mediocre to remarkable. By incorporating proper breathing techniques, we can experience improved performance, increased endurance, and enhanced overall well-being.

    Understanding the Power of Breathing

    Breathing is the foundation upon which our entire exercise experience is built. When we breathe, our bodies receive the necessary oxygen to fuel our muscles, enabling them to perform at their best. Proper breathing techniques can enhance oxygenation, reduce fatigue, and boost energy levels, ultimately resulting in more effective workouts.

    How Breathing Impacts Performance

    Research has revealed that 95% of people breathe incorrectly, using shallow, irregular breathing patterns that can lead to:

    1. Reduced oxygenation: Insufficient oxygen supply to the muscles, resulting in decreased performance and increased fatigue.

    2. Increased heart rate: Rapid breathing can cause the heart to beat faster, leading to exhaustion and decreased endurance.

    3. Inaccurate proprioception: Poor breathing can compromise the body’s ability to sense its position and movement, affecting coordination and balance.

    The Benefits of Proper Breathing Techniques

    By adopting conscious breathing exercises and incorporating them into your workout routine, you can:

    Improve Endurance

    Longer, more efficient deep breathing can:

    1. Inflate lungs: Allow for more oxygen to be stored, reducing fatigue and increasing endurance.

    2. Increase cardiopulmonary efficiency: Enhance the heart’s ability to pump blood and supply oxygen to the muscles, leading to increased exercise tolerance.

    3. Regulate pacing: Help maintain a consistent energy level, reducing the need for intense bursts of energy that can lead to burnout.

    Enhance Performance

    Conscious breathing can also increase power and speed:

    1. Boost explosive power: By storing oxygen in the diaphragm, explosive movements become more effective.

    2. Improve technique: Accurate proprioception enables better body positioning, leading to more effective movements.

    3. Optimize energy expenditure: Breathing techniques can direct energy towards the most critical muscle groups, resulting in enhanced performance.

    Reduce Stress and Injury

    Breathing exercises can also promote relaxation, reducing stress and the risk of injury:

    1. Activate parasympathetic nervous system: Engage the relaxation response, calming the body and reducing muscle tension.

    2. Reduce anxiety: Proper breathing can alleviate pre-workout jitters, promoting a clear and focused mind.

    3. Protect against overexertion: By regulating energy expenditure, avoid pushing beyond comfortable limits, reducing the risk of injury.

    Mastering the Art of Breathing: Techniques to Try

    Integrating these simple, yet powerful techniques into your workout routine can make all the difference:

    Diaphragmatic Breathing

    1. Inhale: Slowly, deeply breathe in through the nose, allowing the diaphragm to drop and the belly to rise.

    2. Hold: Hold the breath for a brief moment (1-2 seconds).

    3. Exhale: Slowly, deeply breathe out through the mouth, allowing the diaphragm to rise and the belly to drop.

    Box Breathing

    1. Inhale: Breathe in for a count of 4.

    2. Hold: Hold the breath for a count of 4.

    3. Exhale: Breathe out for a count of 4.

    4. Hold: Hold the breath for a count of 4.

    Alternate Nostril Breathing

    1. Close right nostril: Pinch the right nostril shut with the ring finger.

    2. Inhale: Breathe in through the left nostril.

    3. Close left nostril: Pinch the left nostril shut with the thumb.

    4. Exhale: Breathe out through the right nostril.

    Conclusion

    The undeniable connection between breathing and performance has been solidified. By incorporating conscious breathing techniques into your workout routine, you can revolutionize your fitness journey, experiencing enhanced endurance, improved performance, and reduced stress and injury risk. Remember, the key is consistency and patience – with practice, you’ll be breathing your way to better fitness in no time!

    FAQs

    Q: Is breathing really that important?
    A: Yes, proper breathing is essential for maximizing workouts, reducing fatigue, and improving overall performance.

    Q: What are some common breathing mistakes people make?
    A: Shallow, irregular breathing patterns, including breathing only through the mouth, and neglecting the diaphragm.

    Q: Can anyone benefit from proper breathing techniques?
    A: Absolutely! Whether you’re a novice or a seasoned athlete, incorporating conscious breathing exercises into your routine can lead to noticeable improvements.

    Q: How do I get started?
    A: Begin by educating yourself on the basics of diaphragmatic, box, and alternate nostril breathing. Start with short sessions and gradually increase duration as you become more comfortable with the techniques.

    Q: Can I use breathing techniques for relaxation and stress relief as well?
    A: Yes, breathing exercises can be used for both fitness and relaxation, promoting a sense of calm and reducing anxiety.

    breathe-your-way-to-better-fitness-maximizing-your-workouts-with-proper-breathing-techniques

  • How to Meditate through Exercise

    How to Meditate through Exercise

    Meditating through exercise isn’t complicated: You can train the mind and body with the breath as part of any exercise that you already do.

    “Nothing ever becomes real till it is experienced.”
    —John Keats, poet

    The revelation that mindfulness can happen with movement is often profound for people—especially those who have resisted meditation because they don’t like to sit still. If you’re committed to morning workout sessions and enjoy the boost that physical movement can bring, you can try turning your activity into a mindfulness meditation.

    Runner Ashley Hicks described it to Krista Tippett in a July 2017 On Being podcast this way: “I don’t run with music, headphones, anything—I call myself a true minimalist runner. Literally, it’s just me and my running clothes . . . it’s just the idea of allowing myself to settle into the run, settle in and to feel the road beneath your feet, settle in and really acknowledge your surroundings. When I run, it’s this idea of really being present and acknowledging where I am and what I’m doing and the purpose.”

    For devoted and aspiring exercisers, here is some good news. Research suggests that those who intentionally focus on the feeling of moving and deliberately take in their surroundings enjoy exercise more. After tracking how much people exercised, how mindful they were while doing it, and how satisfied they were with their workouts overall, scientists at Utrecht University in the Netherlands suggest “mindfulness may amplify satisfaction, because one is satisfied when positive experiences with physical activity become prominent.” What that means for your daily routine is that being mindful can support your exercising habits, and vice versa.

    What exactly does mindful exercise involve? You’re paying attention to your body: your muscles, pace, breathing, resistance, and tension. How does it feel to get out of your comfort zone and twist and stretch beyond your usual seated or standing positions? How do you feel emotionally? Are you energized and determined, or are you feeling depleted, maybe needing a minute to refresh? Listen to your needs, and push or protect yourself accordingly. Be mindful of your thoughts too. Do you have a drill sergeant in your head? Are you comparing yourself to the person doing yoga next to you, or do you bring a curious, kind attention to how your workout is going?

    When you meditate through exercise, you’re also taking time to notice what’s around—whether it’s the rhythms of the gym or the changing scenery of an outdoor jog. Although music can be a great motivator, and the built-in TV screen on the elliptical machine is nice entertainment, try unplugging for at least part of your workout to truly meditate.

    Harmonizing your mind and body is powerful. You’re making strides—figuratively and literally—for your physical and mental health.

    Any activity can work for mindful meditation, and you can find anchors for your attention in the motions: Maybe it’s the point when your right hand enters the water while you swim (my go-to), or the contact of your feet on the pavement as you run. Weight lifters might use the up-and-down repetition of a barbell. Or, you could stick with the one anchor that is always available to you: your breath, in and out. Notice as it quickens or slows, and return to it whenever you find your mind drifting to a thought about that text message you forgot to answer, or the milk you accidentally left on the countertop.

    Harmonizing your mind and body is powerful. You’re making strides—figuratively and literally—for your physical and mental health. And, if the research holds, you’re enjoying it more. With that reward potential, a sweaty mindfulness session might be easier to put permanently on the calendar.

    8 Ways to Meditate Through Your Exercise Routine

    1. Pause and consider your purpose. Remember why you want to meditate. Is it to train your mind to focus and sustain attention? To learn to navigate emotions? Consider your intention for exercise, too. Is it to live longer, lose weight, or have more energy for your kids? This twofold motivation can help get you up and out, and keep you going.
    2. Unplug. To meditate through exercise, don’t listen to your favorite playlist, talk on the phone, read a magazine, or watch TV. Be fully present where you are: in the woods, on the sidewalk, or on the treadmill.
    3.  Tap into body sensations. Bring your attention to your physical experience. Are there any parts of your body that are working extra hard? Does your body feel different today than it did yesterday? When I swim, I focus on the water gliding over my body, the muscles in my arms, and the sensation of my torso rotating with each breath.
    4.  Use your breath as a cue to challenge yourself more or ease up as necessary. As you learned with mindful breathing, your inhale or exhale can be an anchor of attention while exercising. If your mind wanders, noticing a new “For Sale” sign in the neighborhood while you run or recalling an email you forgot to return, just notice the thought and reconnect with your breath. Observe the tempo of your breath as you work harder and as you cool down.
    5. Play with different anchors of attention. Experiment with attentional focal points other than your breath: each full rotation of your bike pedals, the up and down of a lunge. You can switch anchors as you vary your exercise, but stay focused on the rhythm of your anchor, returning to it when your mind wanders.
    6. Note your surroundings. There are two aspects of directing attention—focused attention and open awareness—and you can practice both while exercising. To tap into the latter, check out what’s around you. How is the air? Temperature? What are you hearing?
    7. Renew your resolve — burning hamstrings and all. One of the attitudes of mindfulness is acceptance—not wishing the present moment to be different than it is. A brilliant time to practice this is when you’re meditating through exercise. Do you notice any resistance to the workout experience—perhaps wishing you were almost done, or that the pain in your right foot would go away? Commit to your workout time, remember your reasons for being there, and try to stay present from start to finish.
    8. Exercise kindness. Notice the quality of your thinking during workouts: Can you appreciate your current ability, speed, and endurance just as they are? If you work out in a group, can you let go of the “comparing mind” and instead thank yourself for showing up for this healthy activity, and then go at the pace that’s just right for you?

    Excerpt adapted from The Mindful Day by Laurie J. Cameron, © 2018. Reprinted by arrangement with National Geographic Partners, LLC.



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  • Breathing Your Way to Burnout-Proof Fitness: How Mindfulness Can Optimize Your Workout

    Breathing Your Way to Burnout-Proof Fitness: How Mindfulness Can Optimize Your Workout

    The art of breathing has been a cornerstone of mindfulness practices for centuries, and for good reason. When harnessed correctly, breathing can be a powerful tool for optimizing physical performance, reducing stress, and even preventing burnout. In the world of fitness, where pushing oneself to the limit is often the name of the game, breathing techniques can be a game-changer. In this article, we’ll explore the concept of breathing your way to burnout-proof fitness, and how mindfulness can revolutionize your workout routine.

    The Science Behind Breathing and Performance

    When we exercise, our bodies undergo a series of physiological changes that can impact our performance. Heart rate increases, blood pressure rises, and our breathing becomes more rapid and shallow. While these changes are necessary for physical activity, they can also lead to decreased oxygenation of the muscles, decreased endurance, and increased fatigue. By incorporating mindful breathing techniques into your workout routine, you can optimize your physical performance and reduce the risk of burnout.

    The Power of Diaphragmatic Breathing

    Diaphragmatic breathing, also known as belly breathing, is a technique that involves breathing deeply into the diaphragm rather than shallowly into the chest. When practiced regularly, diaphragmatic breathing can have a profound impact on physical performance. By increasing oxygenation of the muscles, diaphragmatic breathing can improve endurance, reduce fatigue, and enhance overall physical performance.

    Mindfulness and Breathing: A Match Made in Heaven

    Mindfulness is the practice of being present in the moment, without judgment or distraction. When combined with breathing techniques, mindfulness can be a powerful tool for optimizing physical performance. By focusing on the breath, you can quiet the mind, reduce stress, and increase awareness of the body. This increased awareness can help you to better understand your physical limitations, and make adjustments to your workout routine accordingly.

    Breathing Techniques for Fitness

    There are several breathing techniques that can be incorporated into your workout routine to optimize physical performance. Some of the most effective include:

    • Box Breathing: This technique involves breathing in for a count of four, holding for a count of four, and exhaling for a count of four. This technique can help to calm the nervous system and reduce stress.

    • 4-7-8 Breathing: This technique involves breathing in through the nose for a count of four, holding for a count of seven, and exhaling through the mouth for a count of eight. This technique can help to reduce anxiety and improve overall physical performance.

    • Alternate Nostril Breathing: This technique involves closing one nostril with the finger and breathing in through the other. This technique can help to balance the breath and reduce stress.

    Incorporating Breathing Techniques into Your Workout Routine

    Incorporating breathing techniques into your workout routine can be as simple as taking a few deep breaths before and after exercise. However, for maximum benefit, it’s recommended to practice breathing techniques regularly, ideally during exercise. Here are a few tips for incorporating breathing techniques into your workout routine:

    • Start small: Begin by practicing breathing techniques for short periods of time, such as 5-10 minutes, and gradually increase the duration as you become more comfortable.

    • Practice during exercise: Try practicing breathing techniques during exercise, such as during a warm-up or cool-down.

    • Focus on the breath: When practicing breathing techniques, focus on the sensation of the breath moving in and out of the body. Avoid distractions and try to stay present.

    The Benefits of Breathing Your Way to Burnout-Proof Fitness

    Incorporating breathing techniques into your workout routine can have a profound impact on physical performance and overall well-being. Some of the benefits of breathing your way to burnout-proof fitness include:

    • Improved endurance: By increasing oxygenation of the muscles, breathing techniques can improve endurance and reduce fatigue.

    • Reduced stress: Breathing techniques can help to calm the nervous system and reduce stress, making them an ideal tool for managing burnout.

    • Increased awareness: By focusing on the breath, you can increase awareness of the body and better understand your physical limitations.

    • Enhanced overall performance: Breathing techniques can help to optimize physical performance by increasing oxygenation of the muscles and reducing fatigue.

    Conclusion

    Breathing your way to burnout-proof fitness is a powerful tool for optimizing physical performance and reducing stress. By incorporating mindful breathing techniques into your workout routine, you can improve endurance, reduce fatigue, and enhance overall physical performance. Remember to start small, practice regularly, and focus on the breath for maximum benefit. With time and practice, you can harness the power of breathing to revolutionize your workout routine and achieve burnout-proof fitness.

    FAQs

    Q: What is the best way to incorporate breathing techniques into my workout routine?
    A: Start by practicing breathing techniques for short periods of time, such as 5-10 minutes, and gradually increase the duration as you become more comfortable. Try practicing during a warm-up or cool-down, or incorporate breathing techniques into your daily routine.

    Q: What are some common breathing techniques used in fitness?
    A: Some common breathing techniques used in fitness include box breathing, 4-7-8 breathing, and alternate nostril breathing.

    Q: Can breathing techniques really improve physical performance?
    A: Yes, breathing techniques can improve physical performance by increasing oxygenation of the muscles, reducing fatigue, and enhancing overall physical performance.

    Q: Are breathing techniques only for advanced yogis or athletes?
    A: No, breathing techniques are accessible to anyone, regardless of fitness level or experience. Start with short periods of practice and gradually increase as you become more comfortable.

    Q: Can breathing techniques help with stress and anxiety?
    A: Yes, breathing techniques can help to calm the nervous system and reduce stress and anxiety. They can be a powerful tool for managing burnout and promoting overall well-being.

    breathing-your-way-to-burnout-proof-fitness-how-mindfulness-can-optimize-your-workout

  • 11-Minute Breathing Practice for Awareness

    11-Minute Breathing Practice for Awareness

    Susan Kaiser-Greenland guides us through one of the oldest meditation practices called “Sit and Know You’re Sitting.”

    One of the oldest meditation practices is also one of the simplest: Sit, and know you’re sitting. Let’s give this simple breathing practice for awareness a try:

    1. Get comfortable, with your back straight. Close your eyes and relax. Gently move your attention away from what you’re thinking to the sensations in your forehead and around your eyes. Soften and let go of any tension. Smile a little and soften your jaw. Let your shoulders feel heavy and drop away from your neck. Relax your upper arms, your lower arms, your hands, your fingers.

    2. Relax into your breath. Place one hand over your heart. Let your shoulders drop even more. Feel your breath move your hand up, then down, up down, up down. Now move your hand to your belly, soften, let go and relax. Breathing in, know you’re breathing in. Breathing out, know you’re breathing out. Let your hands rest easy on your lap and let go of any tension in your upper legs. Soften your knees, soften your lower legs, let your feet feel heavy and sink into the ground.

    3. Notice the feeling of breathing. Notice how your body feels as you relax and drop. The part of your mind that is noticing—that’s awareness. It’s nothing special. You don’t need to look for it. You don’t need to do anything at all. Awareness is always here. Settle in and stay with your breathing for a few moments. Trust that your breath will find a natural rhythm. Trust that awareness is always here. Breathing in, know you’re breathing in. Breathing out, know you’re breathing out.

    The part of your mind that is noticing—that’s awareness.

    4. If your mind gets busy, don’t worry, that’s what it’s designed to do. To steady your attention silently, say “in” when you breathe in, silently say “out” when you breathe out. Thoughts, images, and sensations, they’ll come and go. The goal is to notice them without thinking about them. Don’t try to stop them. Don’t try to make them go away. Don’t try to change them, they’ll change on their own. No need to reflect on them now. There’s plenty of time to do that later. No need to add anything to your experience in this breathing practice for awareness. Just stay with it, when sounds appear, hear them, when sensations appear, feel them, when thoughts and images come to mind, notice them. That’s how we sit and know we’re sitting.

    5. Watch what’s happening in your mind and body the way you’d watch a movie or a TV show. The storyline will twist and turn, threads of the plot will pass by, something new will emerge. You don’t need to look for this show, just settle in, relax, and it will come to you. Notice how those thoughts and sensations and images, they don’t have much heft, like the plot in a movie there’s no real substance to them. Nothing substantial to dig into or to hook onto, nothing to shut down, to push away, or to change.

    6. You don’t need to do anything at all. Let go and settle back, relax your mind, smile a little bit, sit and know you’re sitting. Before we close, take a moment to notice the ever-changing, always connected web of causes and conditions that lead to this and every single moment. If someone comes to mind who has been helpful, silently say thanks.

    Never Miss a Meditation

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  • Encourage Deep Breathing With A Guided Meditation

    Encourage Deep Breathing With A Guided Meditation

    Explore this introduction to belly breathing to help you relax and reduce stress.

    What is Belly Breathing?

    Encourage deep breathing with belly breathing, you simply take long, conscious breaths. Ideally you breathe in for a count of three and breathe out for a count of five. Repeating this cycle will trigger the relaxation response—it’s the opposite of the fight-or-flight stress response in that you engage the nervous system to tell your body to relax and your mind to be at ease.

    Two Basic Belly Breathing Tips

    1. Breathe deeply. When you breathe deeply, your diaphragm at the base of your lungs pushes your belly out. This is belly breathing and is a natural way to breathe—you can see babies doing it.

    2. As you exhale, gently press on your belly. As you breathe in, encourage your belly to expand, and as you breathe out, allow your belly to contract. You could even gently push your belly in with your hand when you breathe out to help you to do this, if it doesn’t come naturally to you.

    Check Your Stress Levels with This Belly Breathing Practice

    If the hand on your chest is moving but not your belly, you’re breathing in a shallow way.

    1. Begin by finding a quiet place to sit or lie down. If practicing for the first time, lying down may make it easier for you to understand what barely breathing actually feels like. Remember that belly breathing is a natural way of breathing. If you look at a baby or young child, you’ll see that their belly seems to naturally expand and contract slowly and smoothly as they breathe in and out.
    2. Once you’re settled and comfortable, place one palm gently around the area of your navel and the other palm on your chest. Continue to breathe normally, and just watch the movements of your hands. Does the hand on your belly move as you breathe in and out? And what about the hand on your chest? Which one moves the most, the hand on your belly or the hand on your chest?
    3. If the hand on your chest is moving but not your belly, you’re breathing in a shallow way. By learning belly breathing, you’re likely to feel more relaxed and have more energy, and your body will be fed with more fresh oxygen
    4. Keeping your hands on your belly and chest, begin by imagining there’s a balloon in your belly. When you breathe in, you’re inflating that balloon and when you breathe out, that balloon deflates. Now breathe in so that you fill the imaginary balloon in your belly as much as possible.
    5. Hold your breath for about two seconds. And then breathe out slowly and smoothly as you can, using your mouth as if you’re blowing through a straw. Now let your breath be normal and natural again.
    6. Notice how you feel. That was one belly breath. It was more exaggerated than an actual belly breath, but this technique helps to engage your relaxation response, making you counteract your feelings of stress. Just one breath in this way can help me to find some relaxation when you’re feeling tense, and you can do it at any time, wherever you are.
    7. Now you can experiment with counting as you do belly breath. If you want, on your next breath, breathe deeply and smoothly, expanding your belly as you slowly count to four. One, two, three, four. Hold for a count to one, two.
    8. And now slowly exhale to count six. One, two, three, four, five, six. And now breathe as you normally do. Notice how you feel this time, by extending the amount of time you breathe out compared to breathing in.
    9. Encourage your body to relax and your mind to calm. Your breath has a direct link to the systems in your body that make you feel relaxed. By doing belly breaths you send signals to your body that it is safe for you to feel relaxed and at ease. Your blood pressure goes down, your muscles relax and you can think in a more creative and holistic way. You can enhance the experience by bringing the attitudes of kindfulness into the experience, by really feeling the sensations of your breathing.
    10. Let the warmth of your hand against your belly represent a friendly, caring support. Allow yourself permission to be kind to yourself and not force anything too much.
    11. Now when you’re ready, try counting four belly breaths in a row. One, two, three, four hold one, two.
    12. And breathe out. Two, three, four, five, six, rest one, two. Belly breath in. One, two, three, four, hold one, two and breathe out again. Two, three, four, five, six.
    13. Do the last two belly breaths on your own, using a pace that feels right for you. Notice how you feel now, consider how relaxed you feel. Are you more or less relaxed than when you started? If you’re less relaxed, don’t worry about it too much. You’re just starting to learn this new technique.

    Use a few belly breaths any time you feel excessively stressed, to make you feel more calm and relaxed. You can even practice some belly breaths before you begin the meditation, to give you a nice relaxing start. 

    This article was adapted from Shamash Alidina. View the original article.



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