Do you ever feel like you’re constantly on edge, bombarded by stress and distractions? If you’re nodding your head, you’re not alone. But what if I told you there’s a simple, built-in tool you can use to find calm amidst the chaos? It’s called breath awareness, and it can be more powerful than you think.
In the hustle and bustle of modern life, where distractions are plentiful and demands are high, the simple act of focusing on our breath offers a profound approach to fostering well-being. At its core, breath awareness is a practice that bridges the gap between mind and body, nurturing a holistic sense of self that honors our human experience. It’s not as simple as one thinks.
When we go to focus on our breath one can immediately find oneself ‘trying to breathe’ by gaining control over its flow. In reality, you do not have to breathe, it has already been happening all this while when you weren’t looking. Our breath can change with our emotional state. For example, we tend to breathe more rapidly when we’re anxious or excited and more slowly when we’re relaxed or calm. This is the trick to breath focus and this very act of surrendering to the natural flow of breath gives immense benefits.
Did you know we breathe about 20,000 times a day? When one surrenders to observe the natural flow of breath one will find a drastic change in their experience of life.
Let’s look at some of them:
Calms your mind: It’s like hitting the pause button on a busy brain.
Reduces stress: Breathing deeply helps your body relax and unwind. Allows you to be free from being consumed by the mind and gives you a real break!
Boosts focus: Imagine your mind as a wandering puppy; your breath is the leash.
Increases self-awareness: Tuning into your breath helps you understand yourself better. Breath is rapid before a meeting? Or is it slow and subtle because you’re sleepy at work today due to poor sleep last night?
Grounds you in the present moment: how much time do we spend thinking about something that happened or planning for a better tomorrow. It’s like pressing reset and enjoying ‘now’.
Improves sleep: Deep breathing before bed can help you drift off peacefully.
Enhances creativity: A calm mind often leads to fresh ideas and allows one to enter flow states easily.
Builds resilience: Handling life’s ups and downs gets easier with a steady breath.
Connects you to your body: It’s a gentle reminder that you’re here, right now.
Offers a simple, free way to feel better: No fancy equipment needed, just you and your breath.
Hearing someone ask you to “focus on breath” feels like childsplay. Although once you get to it, you might not be able to, especially with your eyes open and in the middle of a busy environment that’s consuming you physically and mentally.
Think of your breath as an anchor. It’s always there, steady and reliable, even when the rest of your world feels like a storm.
Here’s how to start:
- Find a quiet spot: Choose a place where you won’t be disturbed.
- Get comfortable: Sit or lie down in a position that feels relaxed.
- Close your eyes: This can help block out distractions.
- Tune in: Pay attention to the rise and fall of your belly. Feel the air entering and leaving your body.
- Let go of judgment: Your mind will wander. That’s okay! Gently bring your focus back to your breath.
Start small: Even a few minutes of focused breathing can make a difference.
Many celebrities like Kobe Bryan, Jim Carrey, Madonna, Emma Watson and various others vouch for meditation being their savior through intensely difficult times in their lives.
Meditation has been proven by science and innumerable research to have greatly benefitted a practitioner. It has proven to reduce stress and anxiety. Research has shown that meditation may also improve symptoms of stress-related conditions, including irritable bowel syndrome, post-traumatic stress disorder, and fibromyalgia.
One review of treatments given to more than 3,500 adults found that mindfulness meditation improved symptoms of depression. A similar study showed that people who regularly practiced meditation performed better on a visual task and had a greater attention span than those without any meditation experience. Even meditating for a short period each day may benefit you. One study found that meditating for just 13 minutes daily enhanced attention and memory after 8 weeks.
If one looks into the simplicity of the practice compared to the unimaginable benefits, it’s a no brainer that breath could be truly an endlessly giving gift to have.
Remember it’s not about perfect breathing, but about awareness. Treat it like a friendly visit with yourself. Enjoy the journey!
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