Our breath is the most powerful tool to bring about change in our lives. It is easily accessible, and it is always available to us. Most of the time we take our breath for granted. We can, however, actively take control of our breath, affecting the depth, quality, speed, and duration of it.

The quality of our breath is a direct reflection of what is happening in our mind, and our body. When we are stressed, anxious, or fearful, our breath is usually short, shallow, and rapid. This is part of the fight or flight response; an instinctive reaction designed to keep us safe. In the face of perceived threat, the brain releases a flood of hormones into the body, causing the heart to beat faster, dumping more energy into the blood stream, driving blood flow away from the internal organs, and out to the extremities. Historically, the fight or flight response was short lived. Once the threat disappears, the body returns to the “rest, digest, and heal” mode. In this mode, the heartbeat slows down, blood flow to the internal organs increases; the breath is slower, deeper, and longer.  Our bodies habitually want to return to the rest, digest, and heal mode, however, our modern life makes this all but impossible. The non-stop daily stresses like a challenging commute, difficult co-workers, financial issues, etc…means that the hormone flood doesn’t shut off. We find ourselves living perpetually in “fight or flight”, and it is damaging our health.

No  matter what is happening,  breathe and simply be.

• Find a quiet place where you will not be disturbed for 10 minutes.
  Sit comfortably with a tall spine. Feel free to sit on the ground. Using a chair is fine, so long as your feet are on the ground, and spine is tall. Eyes are gently closed.
• With the intention to relax, simply notice your body breathing. For 2 minutes, notice where you feel your breath in your body.
• Begin to comfortably deepen your breath into the belly, making the inhales the same length as the exhales. Continue for 2 minutes.
• Release your breath to its normal pattern. Let your awareness rest on the belly. Notice the navel moving away from the spine on inhale and toward the spine on exhale. Very effortless, very relaxed. Continue for 2 minutes.
• As the mind becomes quiet, the breath becomes softer, and more subtle. You may even begin to notice a brief pause in the breath between the end of the exhale, and beginning of the inhale. This space between breaths is a space between thoughts. It is a place where your mind can experience deep peace. Please continue for 2 minutes, or longer if you wish.
• Slowly begin to deepen your breath, gently open your eyes, and return to life.

Avoid simply jumping back into life. Make your next actions mindful ones. Savor the peaceful change you have just created in yourself. Pause regularly, and smile often.

Enjoy!