Are You consciously breathing or just breathing?
The Practice:
One breath at a time.
Why?
Breathing grounds you in the present. It connects body and mind—speeding up the breath energizes, while slowing it calms. Inhalation fuels the brain and activates the sympathetic nervous system, while exhalation engages the parasympathetic system, slowing the heart. The breath is a constant companion, always available to center you.
When overwhelmed, breathing is a refuge, a simple act that reminds you: you are still here, one breath at a time.
How to Practice:
- Find a Comfortable Position: Sit or lie down in a relaxed position, close your eyes if that feels comfortable.
- Focus on Your Breath: Begin to notice the natural rhythm of your breathing. Don’t try to control it—just observe it as it is..
- Inhale Slowly: Take a slow, deep breath in through your nose. Feel the air filling your lungs and expanding your chest or abdomen. Let it be gentle and easy.
- Exhale Slowly: Release the breath gently through your mouth, allowing your body to relax with the exhale. Notice any tension leaving your body as you breathe out.
- Stay with the Breath:
Continue to focus on one breath at a time. If your mind wanders, gently bring your attention back to the sensation of the breath entering and leaving your body.
- Awareness of Awareness:
As you breathe, notice the awareness itself. Just as you observe the breath, you can observe the awareness of your breathing. This creates a sense of space between you and your thoughts or emotions, grounding you in the present moment.
- Return to Breath When Needed:
When life feels overwhelming or chaotic, return to the breath. Simply breathe in, breathe out—one breath at a time. This can be a moment-to-moment practice that helps you stay rooted, no matter what’s happening around you.
Note:
If the breath is linked to trauma or discomfort for you, it’s best to avoid this practice in its current form.