Breath Control for Wellness: A Quick Guide to Mindful Breathing

We breathe unconsciously, ignoring and overlooking this powerful relaxation and stress-relief mechanism. These imperceptible 12 to 18 breaths per minute offer us the possibility of immediate and long-term physical and mental benefits.

Practising controlled breathing, also known as deep breathing or diaphragmatic breathing, can be incredibly effective for relaxation due to its stimulation of the parasympathetic nervous system responsible for the body’s “rest and digest” response. 

When activated, the parasympathetic nervous system helps lower heart rate, decrease blood pressure, and promote relaxation and calmness. Dampening the body’s stress response lowers levels of stress hormones such as cortisol and adrenaline.  

Cortisol serves essential functions in the body, such as regulating metabolism, immune response, and blood pressure. However, chronically elevated levels of cortisol can negatively affect your health.

The additional oxygen into the body improves brain function, increases energy levels, and triggers the release of endorphins. Endorphins promote feelings of pleasure and reduce sensations of pain, contributing to an overall sense of relaxation and well-being.

Quick Guide to Mindful Breathing

Daily life comes with challenges, often creating stressful situations. The following breath control technique is quick and straightforward but, when performed regularly, can help calm your mind, reduce stress, and promote relaxation in just a few minutes.

• Find a comfortable seated position in a quiet space where you won’t be disturbed.
• Close your eyes or soften your gaze, whichever feels most comfortable for you.
• Take a few deep breaths in through your nose, filling your lungs with air, and exhale slowly through your mouth, releasing any tension or stress with each breath.
• Once you feel settled, begin to focus on your breath. Notice the sensation of the air entering and leaving your nostrils or the rise and fall of your chest or abdomen.
• As you continue to breathe, gently count each inhale and exhale. You can count silently in your mind or use a physical count, such as inhaling for a count of four and exhaling for a count of six.
• If your mind starts to wander, gently bring your focus back to your breath and the counting.
• Continue this rhythmic breathing and counting for a few minutes, allowing yourself to relax more deeply with each breath.
• When you’re ready to finish, take a few more deep breaths and gradually bring your awareness back to your surroundings