Mindfulness On-The-Go: Deliberate Breathing

In our fast-paced world, we pride ourselves on tackling to do lists and multi-tasking. We reflect on the past and plan for the future, but we overlook the power of creating space in *this* very moment to simply BE.

Dr. Jon Kabat-Zinn beautifully describes mindfulness as “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”

Imagine a life where you could do exactly this – rather than being continually swept away by the current of life around you, you could instead empower yourself to run your life (rather than the other way around!) Science shows us that there are many benefits to practicing mindfulness. Being mindful has been shown to boost our well-being, creativity, charisma, and even our physical health. While we often equate the practice of mindfulness with meditation, there are plenty of ways that that you can cultivate this trait – one of which is as simple as breathing.

Seriously, this powerful mindfulness practice is called deliberate breathing – it is an easy way to explore mindfulness as a beginner and also a great way to practice mindfulness on-the-go. It requires only a minute or two of time and can positively impact mind & body.

The simple instructions are this: Close your eyes and take a few deep, whole-body breaths – inhale for four slow counts, and exhale for four slow counts. Do this for at least five breaths and then do a body scan – note any differences in your body and in your mind. Does your body feel less tense? Is your breathing less shallow? What about your mind – do you feel less jumbled? Do you feel more calm?

Continue to practice deliberate breathing in various settings and even for longer periods of time. You can google “deliberate breathing” for various versions, and you should choose the one that best resonates with you. We’ll continue to publish different types of mindfulness exercises so that you can play around with mindfulness and find which kinds best suit your lifestyle or even what you need in any given moment.

If you have any feedback or comments on deliberate breathing or other methods of mindfulness, drop us a line!

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