Mindfulness is a hot topic these days, but it is nothing new. Mindfulness plays a large role in Buddhism (around 5th century BCE), but today, hectic schedules, long work weeks, crammed social calendars, and a strong addiction to technology has many craving simplicity. Is this you? Do you wish you could, just for a moment, stop and catch your breath? Well, you can. It’s easy, and you can do it anywhere at any time. Proper breathing is the essential first step in gaining control of your attention, to slow you down enough to be mindful of the present moment. There are many different techniques available, but the following is what I do and swear by its effectiveness:
1. Inhale through your nose for a count of six (ideally your stomach should expand as you inhale). Think to yourself, “In” as you breathe in.
2. Exhale though your mouth for a count of six. Think to yourself, “Out” as you exhale.
Repeat three times.
All that exists in that moment is your breath.
Your heart rate should slow down and you will feel more relaxed. Do this deep breathing as often as necessary throughout the day, whether you’re stuck in traffic, feeling overwhelmed at work, or when facing a difficult situation. During the workweek I have Outlook reminders set for the top of each hour as a reminder to breathe and refocus for the coming hour. Do whatever it takes to remind yourself to come back to the present moment and relax.
Breathe… You’ve got this.