We breathe unconsciously at all times but we lack much attention to breathing. However, the way we breathe also can have a powerful impact on our mood. Breathing is shallow and fast when you are stressed/ anxious. On the other hand, when you are relaxing, you breathe slowly and steadily. This connection between breathing and mind is what makes mindful breathing an easy yet effective way of improving mental health.
Mindful breathing is only a matter of focusing your attention to your breathing, and controlling the rate. The simplest of these is the 4-4-4 method: You can slow down breathing deep through the nose, four seconds hold, out the nose, four seconds hold, then back in, then out… A method of relaxing your body and mind that you can do a few times over a couple of minutes is by doing this cycle.
This gimmick works by sending signals to your brain that you are safe, which reduces the levels of stress and slows the heart rate. It also helps in improving concentration. When you find yourself lost in thought or a mess of thoughts, it is possible to bring yourself into the moment by refocusing on your breath.
The second benefit of mindful breathing is that it provides a space between a situation and your reaction. You are not as impulsive and are more aware and thoughtful of your actions. This can improve your emotional control and decision making.
The best aspect of mindful breathing is that it can be practiced anywhere. You can find some time to focus on your breath on the job, at home, even walking down.
Meditative breathing, performed on a daily basis, may be a powerful routine that will make you have a refreshing, clear mind and a balanced, cool day to day existence.