Finding Peace in the Everyday Life: The Art of Mindful Breathing

“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.” — Thich Nhat Hanh.

The Breath: A Gateway to the Present Moment

Imagine holding a small glass ball- a very delicate one, representing the mind that is composed of thoughts, emotions, and experiences. A slight touch, a minor perturbation, is enough to break it. This is how fragile our minds can feel when bombarded by the constant stimulation and demands of the modern world.

Now, bring to mind a gentle and steady breeze. This will be your breathing. It’s a constant force, always present, always moving along, renewing, and a giver of life.

The breath is one of the primal functions of life, simple yet sustenance-enabling, so much so that we find it quite superfluous. We inhale, we exhale, and hardly give it a second thought. Yet, within this supposedly mechanical act rests a deep connection to the present, a doorway to inner peace.

The Breath: An Anchor to the Now

Imagine a ship in the ocean tossed around by the waves. For it not to be blown off course, that ship needs an anchor to steady it. Our breathing can be like that anchor: that which grounds us in the present moment amidst turbulence within the mind and heart.

By focusing our attention on breath, we make a conscious point of contact with something real that, at this very moment, can be directly experienced by us. Thus, we disengage from the storm of thoughts and step out of the noisiness of the mind into the quiet of the present.

The Science of Breathing

The process of breathing is not completely a matter of physical act alone; en masse, it is very intimately connected with our psychology, our mental state, and even our nervous system. As we breathe slowly and deeply, it sends signals to the brain to send messages of calmness. It acts on the parasympathetic nervous system in order to make an individual more relaxed and enjoy better well-being. It may be very useful for slowing one’s heartbeat and pressure and relaxing muscular tension in order to manage stress and foster relaxation.

On the other hand, shallow, fast breathing includes the activation of the sympathetic nervous system, which is associated with feelings of stress, anxiety, and heightened arousal. This “fight or flight” response readies us to handle perceived threats but can when chronically activated, lead to chronic stress, sleep disorders, and even gut disorders.

Mindful breathing: the most simple and powerful practice.

Mindful breathing can be a very simple yet deeply influential practice, changing your relationship with your breath to its very core and, therefore, with yourself and the whole world around you.

It means paying full attention to the sensation of each inhale and exhale, observing the rise and fall of your chest or abdomen, and noticing the flow of air in and out of your nostrils.

You are allowed to practice mindful breathing everywhere, at any time: while sitting on the bus, waiting in line, or during nature walks. It is also portable and easily accessible to find your peace amongst the normal grind.

Guided Meditation

Let’s get started now with a simple guided meditation. Get comfortable in your chair or lie down on the bed. Close your eyes if that feels comfortable for you.

Bring attention to the breath: Observe the tendency of your breathing’s natural rhythm. Don’t try to change or alter it; just observe it as it is. Feel how the air enters through the nostrils, filling your lungs, then comes out of the body during expiration.

Emphasis on every breath in and out; feel how it comes through your nostrils, fills your lungs, and then is pushed out during exhalation. Allow yourself to feel the sensations of your chest rising and falling, the rise and fall of your abdomen, the coolness of air coming into your body, and the warmth of it leaving your body.

Notice any sensations: the rise and fall of your chest, the rise and fall of your belly, the coolness or warmth of the air entering and leaving your body. You may notice a slight buzzing in your nostrils or even a sensation of warmth in your chest.

When your mind wanders, it will not judge you, but rather let the thought go and gently bring your attention back to your breath. Your mind will inevitably wander. That’s perfectly normal. We’re not trying to eliminate thoughts; we’re simply learning to observe them without judgment. When you notice your mind has wandered, simply acknowledge the thought and bring your attention gently back to your breath.

Duration: Start with 5–10-minute sessions, continuing for a longer amount of time as feeling comfortable.

Mindful Breathing: Benefits

Regular practice of mindful breathing can:

· Control your stress and anxiety: With slow breathing, you calm down your nervous system. Deep, slow breaths tell the body that it is safe to relax, thus easing muscle tension with a sense of tranquillity.

· Sharper focus and concentration: The goal of mindful breathing is to quiet the “monkey mind” and allow one to be present and focused. By paying attention to the breath, one cuts into the stream of distracting thoughts, allowing room for clarity.

· Encourage emotional regulation: The more aware you are of your breath, the better you’ll know and be able to identify and deal with your emotions on a more specific level. Note how breath changes for you when you become stressed, anxious, or angry. By simply slowing your breath down on purpose, you are helping to calm those emotions and regain a sense of control.

· Develop a deeper feeling of connection to yourself: You can, with mindful breathing, feel the connection between yourself and your body, the relationship between yourself and your breath, and the relationship between yourself and the present moment. It is a means of checking up on yourself, knowing what you feel, and accepting your feelings without any judgment.

Bringing Mindful Breathing into Your Life

Make mindfulness breathing a daily rhythm of your life. Take a few minutes in the morning or at an appropriate evening time, and work toward using it throughout the day.

You can practice it while waiting in lines, commuting to work, or even at your desk if you need a break. The more you practice, the more sensitive you will become to the leashing power of your breath that can always show you the way back to being in the here and now.

Other mindful movement practices that will help in developing a greater sense of connection with your body and further reinforce feelings of peace and well-being will be discussed in the next chapter.