Close your eyes and take a breath. You may think that this simple act has little significance, but in reality, it can help you connect to your emotional core and gain a deeper understanding of your inner self. Mindful breathing is a practice that has been around for thousands of years, as it is a powerful way to bring more peace, balance, and harmony into your life. Read this article to learn more about the importance and benefits that come with practicing mindful breathing.
1. Finding Calm Through Mindful Breathing
Mindful breathing is a technique used to become more relaxed, both mentally and physically, and to ground yourself in the present moment, focusing on the breath. It is a useful tool for reducing stress and can be practiced throughout your day.
First, find a comfortable, quiet spot to sit. Place your hands on your stomach and focus your attention on the breath as it flows in and out of your body. Notice each inhale and exhale and the pause in the cycle. Allow yourself to relax into the silence that takes over the room.
Next, let your body sink into itself, feeling the ground beneath your feet, and the subtle indentation in the chair you’re seated in. Notice the air around you, its temp, and its flow, letting it act as a physical reminder of the world outside your head.
- Start to mentally repeat a simple phrase as you inhale and exhale, such as “I am here” or “breathing in and out”.
- You can use longer mantras such as “This too shall pass” as well.
- When thoughts pass through your mind, recognize them, and then bring back your focus to the phrase/mantra and the sensation of the breath.
This type of focus and control of the breath is key to helping bring clarity and stillness to your mind.
2. Releasing Stress, Connecting to the Body
Mindful meditation can be an effective way to reduce stress and tension while also allowing us to tap into the physical sensations of the body. This simple practice can have powerful effects, allowing us to relax, get centered, and be deeply in tune with our physical and mental states.
For releasing stress, sit in silence for a few minutes, with your hands on your abdomen. Visualize releasing all tension and worries while inhaling and exhaling. Acknowledge any physical sensations in your body while releasing stress. As the body relaxes, keep breathing deeply and mindfully. Notice the feelings of peace coming through your body and observe the surrounding space. Finally, take a few more deep breaths and open your eyes, feeling a renewed connection with your body and the present moment.
- Pay attention to physical sensations
- Visualize releasing and inhaling tension
- Breathe deeply and mindfully
- Observe the present moment
3. Unlocking Your Emotional Core Through Breath
Breathwork is the practice of using mindful breath patterns to awaken your emotional core and the suppressed or latent energy that is stored within. This ancient spiritual practice is a powerful tool for self-healing that has been used for centuries in traditional and spiritual healing modalities around the world.
When you tap into the power of bodily sensations, energy pathways begin to open within you, offering you an opportunity to explore your deeply held thoughts, feelings, and values. By focusing on your breath and paying attention to the sensations that arise, you can become more aware of your body’s responses and sensations. This state of awareness can be deeply healing, allowing you to release trapped emotions, calm the mind, relax the body, and cultivate a deeper understanding of yourself and your world.
- Focused breathing: Drawing your attention to your breath with intention awakens your body’s potential for emotional release.
- Grounding: Connecting to the present moment with your feet securely planted on the ground grounds your energy and helps to facilitate a deep state of meditation.
- Deep relaxation: Slowing down and taking a pause from the movement and rhythm of your day can help to create a deep sense of relaxation.
4. Expanding Awareness Through Mindful Breath
Breath is a central part of being alive. But, few of us move beyond the basics. To experience life to the fullest, we need to first recognize how deeply our breath can take us. Mindful breath invites us to become aware of every subtle sensation that emanates from it.
By practicing mindful breath, we begin to experience life differently, breaking out of old, stale habits. When we focus on our breath, we become aware of the present moment, and create an opportunity to pause and reflect. Here are a few benefits of mindful breath:
- Improved emotional regulation – Mindful breath helps us identify our individual feelings, so that we can choose how we want to respond to them.
- Increased creativity – The insight we gain through mindful breath allows us to open up our mind and explore new ideas we never would’ve before.
- Greater self-reflection – With mindful breath, we come to a place of inner peace where we can take stock and assess our progress objectively.
5. Strengthening the Mind-Body Connection with Mindful Breathing
Mindful breathing is a powerful tool to connect the mind and the body. It’s an effective way to relax the body, bring clarity to the mind, and heighten awareness in both aspects. By simply being present and focusing on the breath, we can begin to relax, and then truly begin to listen to what our mind and body need. Here are some of the benefits mindful breathing can bring:
- Going deeper into relaxation: When we breathe mindfully, we relax our body and release the tension that builds up with stress. With time and practice, this can lead to ever-increasing levels of relaxation that can carry into our daily lives.
- Bringing clarity to the mind: As we breathe, we can notice how our thoughts and feelings often react to the stress of the day. This gives us clarity to examine our reactions, and an opportunity to choose mindsets and behaviors that will bring us closer to our desired goals.
All of this can be achieved simply by paying attention to the mechanics of the breath, and the sensations that come with it. We can learn to keep a running dialogue with ourselves and our feelings—all without the need for judgment or judgmental thoughts. The mindful breathing technique can help us stay on track at any point in the day when we need a moment for ourselves to reset.
By tuning into your breath, you can create stillness to reconnect with your emotions, allowing clarity in your thoughts. By taking control of your breath, you learn to take control of your emotional wellbeing. Mindful breathing can help you feel more grounded and balanced in yourself, center your senses, and live with increased compassion and appreciation towards yourself and your world.
