It’s the Lowest Common Denominator of All Mind-Body Practices
Mindful breathing is a great place to start if you’re interested in learning mind-body practice.
When you breathe in, and you are aware of your in-breath, you touch the miracle of being alive.
Thich Nhat Hanh
The benefit of mind-body practices
The benefit of mind-body practice is to strengthen the mind-body connection. The mind-body connection is the communication or link between our body’s chemical and biological processes and the processes that originate in the mind — thoughts, emotions, perceptions, moods, and beliefs.
In other words, the mind-body connection is about how our body affects our mind and how our mind affects our body. Being aware of and in tune with this connection is highly beneficial.
Mindful breathing brings you into the present moment
Our bodies are always in the present moment. Our minds — not so much. Our minds jump around, from the past to the future and back again. Around and around the mind goes: worrying, regretting, fearing, planning, resenting.
All the while, the body keeps chugging along. But a lot is going on in the body — tension, pain, and stress may build up over time. When the body can’t take anymore, it cries out for help with illness and disease.
Mindful breathing brings your mind and body together. Taking a conscious breath brings you into the present moment, allowing you to release tension, avoid pain, and reduce stress.
Emotions are the embodiment of thoughts.
Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.
Victor Frankl
Our brains and bodies have evolved the ability to detect and respond to threat. Our heart rate increases, the lungs expand, the breath becomes rapid, the pupils dilate, and more blood flows to the muscles. When our brain perceives a threat, our bodies respond with an activated sympathetic nervous system — the fight or flight response.
This response comes in handy when we are in danger — helping us survive an attack or remove ourselves from a dangerous situation. But the problem is that in our modern lives, we often perceive a threat when there is little or none — such as someone accidentally cutting us off on the freeway. Or we overreact to situations that are not physically threatening but merely threats to our self-esteem, such as having to give a presentation or receiving an insult.
Mind-body practices help you recognize and manage how your body and how you respond to what your brain perceives.
Where mindful breathing comes in
Breathing is fundamental. It’s essential to life, and it’s essential to mind-body practices and mind-body awareness. Every mind-body technique relies on breathing. Mindfulness meditation, progressive relaxation, autogenic training, biofeedback, self-hypnosis, guided imagery, yoga, tai-chi, qigong — all are recommended for stress reduction and peace, and all begin with mindful breathing.
It’s a mystery why mindful breathing is not more commonly recommended and practiced as a stand-alone mind-body technique. We may assume that a simple solution such as mindful breathing isn’t as effective as one of the more developed practices listed above. At any rate, conscious breathing can take you a long way toward creating an awareness of the mind-body connection and honing your ability to calm your body and still your mind.
Breathing is a unique process.
Breathing is a unique physiological process because it’s regulated both consciously and unconsciously.
Breathing is a continuous, rhythmic movement generated by specialized neurons in the brainstem. Respiratory rate, rhythm, and depth constantly change according to our internal and external environments, physiological needs, and autonomic state.
When we are in fight-or-flight, our breathing becomes faster. When we are calm, our breathing slows down and deepens.
The beauty of how breathing is tied to our thoughts and emotions is that this is a two-way street. Our thoughts and emotions influence how we breathe, and we can change our thoughts and feelings by controlling our breath.
Slow, deep, belly breathing leads to a slower heart rate, lower blood pressure, relaxed muscles, and a calm and steady mind.
The best part about mindful breathing
People will do anything, no matter how absurd, to avoid facing their own souls.
Carl Jung
The best part about mindful breathing is that you can do this practice anytime, anywhere, and for any length of time. If you’ve been considering trying a mind-body practice, but haven’t yet found the right one or the right time, then mindful breathing is a great way to start.
People are often intimidated by the thought of doing a mind-body practice. Our society and culture have so habituated us to mindlessness and disconnection that we are afraid — sometimes truly terrified, of what we might find when we look inside ourselves. If you’ve been avoiding your feelings for a long time, it’s understandable that you might be afraid to take a peek.
If this is the case, consider taking a baby step with mindful breathing. You can start with one mindful breath. Simply close your eyes — you can try this right now — and take one slow, deep breath. When you feel ready, take two breaths, then three breaths, and so on.
Breath Awareness Practice
Here’s a simple mindful breathing practice to help you get started.
Lie down or find a comfortable seated position — legs uncrossed, hands at your sides or in your lap, neck in a neutral position. Your eyes can be open or closed.
Bring your attention to the sensations of the breath in your body. You may notice your chest expanding and contracting, your belly rising and falling, the cool air entering your nostrils, and the air’s warmth as you exhale. Continue to focus on whatever sensation is easiest for you to feel and follow.
Don’t try to change or manipulate your breath — just pay attention to how it feels. Notice the quality and timing of your breath. Is your breath smooth and even, or jumpy and restricted? Deep or shallow? Fast or slow? Are your inhales and exhales the same length, or is one longer than the other?
Follow the breath through several complete cycles — inhale to exhale, noticing each breath’s sensations, quality, and timing.
If your mind wanders or you lose track of your breath, acknowledge this and return your awareness to your breathing.
Continue this practice as long as you like.
When you’re done, take a moment to thank yourself for taking the time to do this mindful breathing practice.