BREATHING PAUSE
Take a moment.
Take a moment each day to develop awareness of your breath and practice short pauses to enhance mindfulness. These simple exercises can be done anytime—whether at home or at work!
Level 1: Basic Breathing Pause
Find a quiet space to sit or lie down. Close your eyes and focus on your natural breath—inhales and exhales without trying to control them. Pay attention to the sensation of air entering and leaving your body. Once you're comfortable, exhale fully and pause at the bottom of your breath for a count of three. Continue this pattern, maintaining focus on the breath and the pauses.
To deepen your practice, you can try different breathing techniques, such as Box Breathing (inhale, hold, exhale, hold for four seconds each), Nostril Breathing (alternating nostrils for each inhale and exhale), and Belly Breathing (deep belly breath). These techniques will help reduce stress, improve focus, and promote relaxation. Experiment to see which works best for you! Watch the below for a guided breathing session.
Level 2: Extended Breathing Pause
Gradually extend your pause time. Instead of holding your breath for six or more. Focus on the stillness during each pause and fully experience the space between breaths. If thoughts arise, simply acknowledge them, let them go, and gently return your attention to your breath. This extended pause helps deepen your relaxation and enhances mental clarity.
Level 3: Dynamic Breathing Pause
Add gentle movement to your breathing pauses. After each inhale, raise your arms or stretch. After each exhale, try another slow movement. Keep your focus on the breath and the movement, making sure they flow together smoothly. You can also practice these pauses throughout the day—before a meeting, answering the phone, or engaging in conversation. Use these moments to center yourself and approach tasks with mindfulness and intention.
Remember, mindfulness is a personal journey. Take it one step at a time, progressing at your own pace, and enjoy the process. If you'd like extra guidance, feel free to follow a meditation to support your practice.
