While mindful breathing isn\u2019t for everyone, it\u2019s a great way to explore mindfulness and its benefits. It’s important to note that if you’re suffering from PTSD, experiencing psychosis or are getting over some significant life event, you should consult with your doctor or health care professional before proceeding.<\/p>\n
If you’re just starting out, try 2 or 3 minutes to begin with. Then, as you get more comfortable you can adjust the timing. Ultimately, you’ll have to experiment and find the best duration that works for you.<\/p>\n
1.<\/p>\n
\u200bFirstly, find a comfortable spot and eliminate as many distractions as possible.<\/p>\n
2.<\/p>\n
\u200bSet a timer for the duration you’re going to attempt some mindful breathing. As mentioned, begin with 2-3 minutes.<\/p>\n
3.<\/p>\n
\u200bSit comfortably and close your eyes.<\/p>\n
4.<\/p>\n
\u200bThrough your nose, breathe in for a count of 4 seconds.<\/p>\n
\u200b5.<\/p>\n
\u200bHold your breath briefly, for 2 seconds, then exhale through your mouth for 6 seconds.<\/p>\n
\u200b6.<\/p>\n
\u200bRepeat continuously: inhale 4 seconds; hold 2 seconds; exhale 6 seconds.<\/p>\n
\u200b7.<\/p>\n
\u200bBring your attention to the sensation of your breath, as it enters and leaves your body.<\/p>\n
\u200b8.<\/p>\n
\u200bNotice how it feels – is there a temperature difference in the air? Does it feel cool as it enters through your nose? How do your lungs feel as they fill up? How do the muscles of your waist feel as you inhale and exhale?<\/p>\n
\u200b9.<\/p>\n
\u200bYou might find that your mind begins to wander. That’s ok, it’s normal. When the body is still, your mind becomes active. Instead of getting frustrated, or trying to ignore these thoughts, just acknowledge them.<\/p>\n
\u200b10.<\/p>\n
\u200bLet them pass, just drifting briefly through your mind. You might like to return your focus to your breathing.<\/p>\n
\u200b11.<\/p>\n
\u200bEnjoy the sensations as you breathe and your body and mind relax.<\/p>\n
\u200b12.<\/p>\n
\u200bContinue until your timer goes off.<\/p>\n
\u200b\u200b\u200b\u200b\u200b\u200b\u200b\u200b\u200b\u200b\u200b\u200bTake your time adjusting yourself back into your day. You may like to sit for a moment before getting up and going about your business.<\/p>\n
There you go, your first attempt at mindful breathing successfully completed! You might find you like to set your timer for a little longer on your next attempt. Or not.<\/p>\n
Patience is key – avoid trying to go for too long too soon. It’s best to avoid big jumps in duration if you are still new to mindful breathing.<\/p>\n
You might find instead of feeling relaxed, you grow frustrated if you sit there for too long before you are ready. 3 minutes a few times a week is certainly enough to get you started.<\/p>\n