“The breath is such a great anchor [to the present] because it’s with you and happening naturally all the time,” Price explains. “If you get in the habit of using your breath as an anchor, and become more aware of your thoughts and emotions, you can stop them before they gain momentum in a way that contributes to stress or anxiety.” Breathing exercises are an accessible entry point into mindfulness. You already know how to inhale and exhale. Now, learn how to observe your breath, sense it, return to it, and eventually gain better control over it to unlock its remarkable power. Start with these five mindfulness breathing techniques from the pros at MyLife. This type of exercise doesn’t involve breath manipulation—it’s just about placing awareness on its natural occurrence. Sounds simple, but it’s not always easy to do. Begin by breathing normally and becoming a focused observer of your breath. It’s helpful to hone in on a physical cue, like the rise and fall of your belly or the sensation of air in your nostrils (cool air coming in, warmer air going out). When your mind naturally wanders (and it will—that’s inevitable), make a note of it, then simply return to the occurrence of each inhale and exhale. Breathing in this way, even for a minute or two, helps eliminate distraction, release negative thoughts, improve self awareness, and quiet a racing mind. The more you do it, the easier it will get—and the more you’ll start to notice the benefits in your daily life. “For people who have really busy minds, adding the component of counting is very helpful,” Price says. “Techniques like counting help take us out of thought loops that feed stress, anxiety, or negative emotions.” Stressed? Overwhelmed? Panicked? Spend a few intentional minutes taking calm, deep (but gentle) breaths, which will signal to your brain that everything is ok. When your stress response is in overdrive (and whose isn’t?), promote serious relaxation with a 2-4 breathing exercise: Inhale for two counts and immediately exhale for four counts.
