A Simple Mindful Breathing Technique for Centering and Relaxation

In an increasingly busy and loud world, where everyone and everything is vying for our attention, it’s important to find small moments to experience a sense of calmness and relaxation. If we want to feel resilient, purposeful and happy, we need to balance our goal orientated, multi-tasking lives with moments of presence, ease and simplicity.

These moments don’t need to be complicated or expensive. You don’t need to buy a new outfit or equipment. You can start by taking a few minutes each day to practice mindful breathing. It’s free and always available!

In this short blog, we will explore a simple mindful breathing technique that you can practice anytime, anywhere to promote centering and relaxation in your life.

Find a Comfortable Position:

Start by finding a comfortable position, whether it's sitting on a cushion, a chair, or even lying down. Really listen to what your body needs. There are no prizes for sitting up straight but being uncomfortable. Gently close your eyes if it feels comfortable for you. 

Tune into Your Breath:

We breathe all day everyday, but rarely notice it (because we are too busy thinking). Tuning into your breath is the fastest way to come down from your busy thinking mind into the present moment. Begin by simply noticing the sensation of the breath as it enters and leaves your body. Perhaps you observe the temperature of the air as it enters or leaves your nostrils?

Does it feel warm or cool? Maybe you’ll feel drawn to observing the rise and fall of your chest or your abdomen. You might even like to place your hand somewhere on your body so you can really feel the breath.  If you become distracted with thoughts that’s okay. Simply return time and time again to the sensation of breathing. Trust that this is promoting a sense of relaxation within you (even if you feel bored or uncomfortable).

Deepen Your Breath:

Begin to extend your breath. Take a slow, deep breath in through your nose, allowing your abdomen to fully expand. Then, exhale slowly through your mouth, releasing any tension or stress. You may even like to make a sighing sound as you exhale to really feel this sense of letting go of tension. As you breathe in and out, let each breath be smooth and effortless. Feel the rhythm and flow of your breath, connecting you to the present moment.

Counting Your Breath:

Counting as you breathe is a terrific way to keep your focus on your breath and promote a sense of relaxation. As you inhale, silently count ‘one, two, three, four’ in your mind. Then, as you exhale, count ‘one, two, three, four, five, six’. 

Continue this breathing pattern, inhaling for the count of four and exhaling for the count of six for about two minutes.

Allowing the exhale to be longer than the inhale sends a signal to your nervous system that it is safe to relax.

Non-Judgmental Awareness:

As you practice this mindful breathing technique, it's important to cultivate a non-judgmental awareness. This just means that you embrace all of your experience without labelling anything as good or bad.

If your mind starts to wander or thoughts arise, don’t get cross with yourself, instead, remind yourself that thinking is a natural part of meditation, and that you can return to your breath with ease and acceptance. In fact, it’s the coming back that really strengths your capacity for presence.

As you practice, you might also become aware of noises in your environment, your kids talking, a garbage truck or a dog down the road. Don’t let these sounds of life worry you. You don’t need a perfectly quiet place to meditate. It’s okay for you to be still whilst the world moves around you.

Curiosity

It’s easy to think that our breath is simple or even boring. You’ve probably heard the expression ‘just take a few deep breaths’ one thousand times. But you will discover that if you approach mindful breathing with a sense of curiosity, you’ll be surprised that your breath can be really interesting. Noticing the temperature, its feel, the sound it makes, how it fills your body and sustains you - all these aspects of your breath can hold your attention.

If you are keen to connect with your breath more, try The Happy Habit app. There are hundreds of guided meditations that focus on mindful breathing, relaxation and cultivating small moments of calm amidst our busy and often stressful lives.

This blog is for people new to mindfulness, meditation and personal development. If you have been in the ‘wellness game’ for a while and would like a more in-depth and nuanced take on how to be a good human in a complex world, subscribe to my free fortnightly newsletter.