Simple Mindful Breathing Techniques
Four simple yet highly effective mindful breathing techniques. You may find that one technique is better when you’re in a particular situation. You may be feeling stressed or in need of a little calm when the kids are pushing your buttons. Try them all and see which works best for you.
Breathe in to the count of seven, pause slightly and breathe out to the count of 11. Repeat several times or for longer if you need to. You can also change the numbers if you find it difficult e.g. breathe in for a count of five then out for nine.
Counting the breath
Sit and focus on your breathing. After the out-breath, count one. Breathe in and out then count two. Continue until you’ve counted seven in and out-breaths. Start again at one. Repeat several sets of the counting.
Following the breath
Sit and focus on your breathing. Pay attention to your breath as you breathe in, then again as you breathe out. Stay with the breath – follow it all the way in and all the way out. Don’t worry about how long your breath is, the key here is to just focus on the breathing without your mind wandering. You can continue the practice for as long as you like.
Pay attention to your breath and notice where the sensation is strongest. It may be as the air comes in through your nose, in your throat or somewhere in your chest. Use this point as your anchor and focus on it for a minute or two as you breathe in and out. This technique is particularly useful to practise whenever you feel the need to be mindful – if your mind is racing or you’re having trouble sleeping. Simply bring your attention to your breathing and focus on your anchor point.