TLDR: it's holiday season and that means more stress! So take 5 minutes and practice this simple breathwork exercise to bring more zen into your life this season.
As the holiday season approaches - and you get more and more stressed out (about your budget, seeing your extended family & all the things you DIDN'T get done this year) - I want to remind you that bringing in a little peace and calm is simply a breath (or two) away.
This year I've gotten pretty obsessed with breathwork—a simple yet powerful practice that offers a natural way to reduce anxiety, boost mindfulness, and improve physical health. Whether you’re a complete beginner or looking to deepen your current practice, conscious breathing can be transformative. So take 5 minutes and explore some easy-to-follow breath practices that can help you feel less stressed in 2024.
Why Practice Breathwork?
So, you might be asking 'if I already breathe every day ... why would I want to begin a breathwork practice? That sounds like 'work'.
You're right - you DO breathe every day and that's one of the main reasons creating a simple and gentle breathwork routine can help you mind, body & soul. You really don't have to change much about what you're already doing - to start out. Instead you can try out some super simple exercises (listed below) and still see a profound shift in your mental and physical health. I'm talking things like:
Stress Reduction: Controlled breathing activates the body’s parasympathetic nervous system, signaling relaxation and decreasing stress levels.
Enhanced Focus and Clarity: Mindful breathing helps improve concentration, making it easier to stay focused on tasks.
Emotional Balance: Regular breathwork can help reduce anxiety and enhance emotional stability, creating a greater sense of inner peace.
Better Sleep: Practicing breathwork before bed can improve sleep quality by lowering heart rate and promoting relaxation.
Boosted Immune System: Deep breathing encourages lymphatic flow, detoxifying the body and boosting immune function.
Now are you ready to learn the simplest form of breathwork? It's called breath awareness meditation.
Breath Awareness Meditation
What is Breath Awareness Meditation?
Breath awareness meditation is a practice that focuses on observing the natural rhythm of your breath. Unlike some breathwork techniques that emphasize specific patterns, breath awareness is about tuning into the body’s natural breathing rhythm. This approach is perfect for beginners because it’s gentle and requires no special skills, only a willingness to be present.
The Benefits of Breath Awareness Meditation
Reduces Anxiety: When we concentrate on our breath, we shift our attention from anxious thoughts to the present moment, helping to relieve worry and anxiety.
Improves Concentration: Focusing on the breath can train the mind to stay grounded and improve concentration.
Promotes Mindfulness: By paying attention to the breath, we naturally cultivate mindfulness, learning to observe our thoughts and emotions without judgment.
Encourages Acceptance: This practice fosters a gentle acceptance of whatever arises, helping to let go of stress and tension.
How to Practice Breath Awareness Meditation
Here’s a step-by-step guide to starting breath awareness meditation. Try to practice in a quiet space where you won’t be disturbed, though over time, you may find that you can practice anywhere.
Find a Comfortable Position: Sit in a comfortable position with your back straight, or lie down if that’s more relaxing for you. Close your eyes to help center your focus inward.
Take a Deep Breath to Begin: Start by taking a few deep breaths to relax your body. Then, let your breath return to its natural rhythm.
Bring Your Awareness to the Breath: Focus your attention on the sensation of the breath entering and leaving your body. Notice the coolness of the air as you inhale and the warmth as you exhale.
Observe Without Judgment: Simply observe the natural flow of your breath. Try not to alter it; just allow it to move at its own pace. If your mind starts to wander, gently bring your attention back to your breathing.
Stay Present with Each Breath: Continue observing your breath, staying present with each inhale and exhale. You may feel your thoughts try to pull you away, but each time, gently return to the breath.
Practice for a Few Minutes Daily: Start with just 5-10 minutes a day, gradually increasing the duration as you become more comfortable with the practice.
Want some guidance & support? Try out a breath awareness exercise with me in the video below.
Tips for Consistency
Establishing a new habit can be challenging, so here are a few tips to make it easier:
Set a Routine: Choose a time each day to practice. Many people find that mornings or just before bed work best.
Create a Relaxing Environment: Light a candle, play calming music, or sit by a window with natural light to create a peaceful atmosphere.
Be Patient with Yourself: Breathwork is a practice, which means it takes time to build. Be kind to yourself, even if your mind wanders frequently.
Reflect on Your Progress: Keep a journal to note how you feel after each session, or take a moment to appreciate your efforts.
Using Breath Awareness to Reduce Anxiety in Daily Life
One of the best parts of breath awareness meditation is that it can easily be incorporated into daily routines, helping to lower anxiety in real-time situations. For example, if you feel overwhelmed during the day, try this simple breathing exercise:
Pause whatever you’re doing and focus on your breath.
Take a few slow, deep breaths, inhaling through the nose and exhaling through the mouth.
Gently return to observing your natural breath. Let your breath calm you before resuming your day.
This quick technique can ground you, making it easier to tackle tasks with a clear, focused mind.
Additional Practices to Explore
In the next week I'll be sharing some of my other FAVORITE beginner breathwork techniques.
Box Breathing: Inhale for a count of four, hold for four, exhale for four, and hold for four. Repeat this cycle to calm your nervous system and enhance focus.
4-7-8 Breathing: Inhale through the nose for four counts, hold for seven, and exhale slowly for eight counts. This practice is particularly effective for managing anxiety and preparing for sleep.
Conclusion
Breathwork helps you reconnect with your body and heal the disconnect between your body and mind. It offers an accessible path to calm, self-awareness, and emotional balance. Breath awareness meditation, in particular, is a powerful starting point, helping you develop mindfulness and connect with the present moment. As you build this practice, you may notice positive shifts in your stress levels, focus, and overall well-being. Embrace the simplicity of breathwork, and over time, it can become a trusted ally in your daily life.
Leslie Draffin is an internationally certified somatic psychedelic guide and trauma-informed breath & meditation coach who specializes in helping you heal your mental health, overcome trauma and create the life you deserve. She does not condone the use of illicit substances and does not provide access to any illegal drugs. Her work aims to educate and reduce risk for those who choose to explore psychedelics for personal growth and healing.
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