Take a Breath
Take a Breath
The idea of “taking a breath” has almost become cliché.
In normal conversation, we’ll hear people say things like, “Dang, that dude needs to take a breath!”
We’re familiar with the expression, but I find that surprisingly few people have actually learned how to use their breath intentionally.
Intentional breathwork has been a foundational practice in many traditions for thousands of years. Yet, for some reason, we’ve largely forgotten about it.
Focused breathing can help settle the nervous system, shift our attention, and change the way we experience stress.
And we can do all of that simply by paying attention to how we breathe.
There are many different breathwork practices, but the one I utilize most is a simple In/Out breathing meditation.
In sessions with clients, when they tell me they’re stressed, I’ll often ask, “What do you do to help yourself relax?”
Most say they don’t really have anything.
When I bring up meditation, some haven’t tried it, while others tell me they tried it once and concluded, “It didn’t work.”
But when I guide clients through this simple In/Out practice, almost everyone tells me they feel more relaxed afterward.
The funny thing is, most don’t then go home and make a regular practice of it.
And that’s unfortunate.
Because if a simple three-minute meditation can help you feel more relaxed, what do you think might happen if you spent 10 minutes a day practicing?
Or 20?
Or 30?
You’d probably get better at it.
Because calm isn’t simply the result of our circumstances being perfect. Calm is a practice.
Just like we can train our bodies to become stronger or more flexible, we can train ourselves to become more familiar with the experience of slowing down, settling, and returning to the present moment.
The In/Out Breathing Practice
Sit or lie down in a comfortable position. Close your eyes if that feels right to you. Bring your attention to your abdomen and notice how your body rises on the “in” breath and falls on the “out” breath.
Keep a soft focus on this rising and falling sensation as you breathe naturally. Don’t try to control your breathing. Simply let your body breathe however it wants to breathe.
Watch your breaths come and go like waves moving in and out of the ocean.
If you notice distracting thoughts during the practice, that’s completely normal. Don’t fight them or try to get rid of them. Simply notice them and gently bring your attention back to your body and your in and out breaths.
If you have to refocus your attention 20 times, that’s okay. That’s part of the practice.
For the next few minutes, simply enjoy breathing.
When you’re ready, open your eyes and return to your day.
That’s it.
You can do this for two minutes, 10 minutes, or as long as you’d like.
And if you don’t feel dramatically more relaxed after your first attempt, that’s okay, too. The goal isn’t to “do meditation right.” The goal is to practice.
Every time you slow down, notice your breath, and gently return your attention to the present moment, you’re strengthening your ability to do exactly that.
So the next time someone tells you to “take a breath,” maybe actually take one. 🙂
Happy to be in your corner,
Tom Page, LCPC
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