Whenever you feel anxious or worried, everyone around you suggests taking a deep breath. Do you know why? Deep breath has positive effects on your body. It takes us to the state of mindful breathing, which is typically known as Breath Awareness.
Want to know more about breath awareness and how it helps us? Here is an interesting five-minute read to take away the stress from your life.
What Is Meant Of Breath Awareness Or Mindful Breathing?
In an era where many distractions and disturbances in our life surround us. Our mind and body look for something that can make us relax and feel contented. And here comes the rescuer- BREATH AWARENESS.
Breath Awareness is developing a consciousness of your breath as it moves in and out of your body. You are also known as the act of paying attention to the sensation of the breath, noticing where it feels and how it feels without trying to change it.
When you are in breath awareness, you will feel relaxed and calm. Also, you will encounter the connection between mind and body that will bring peace within you.
Benefits of Mindful Breathing
Reducing Anxiety
According to research in 2016, it is proven that people experiencing anxiety issues can benefit from mindful breathing techniques.
4-7-8, also known as relaxing breath, involves following a rhythmic breathing pattern that helps to soothe the mind and nervous system. Breath awareness is a profound way to deal with mental and physical health issues.
Curbing Depression
Breath awareness restores the energy during the actual phases of depression. It lightens your emotional load and gives you a break from your gloomy thoughts. Without breath awareness, one can easily get trapped in endless negative thoughts, providing a path to depression.
Practicing breath awareness will provide you with consistent inner joy and energy that is enough to fill you with happiness.
Lessening Distress
The secret to a long, happy life lies in the breath. It is easily accessible, and anyone can take advantage of its enormous benefits. Practicing breath awareness is an effective way to reduce stress. It helps you to refrain from all the unwanted thoughts you would always love to move away from.
Better Concentration
Breath awareness is all about being in the present moment. When you continuously practice breath awareness, you tend to become more focused. You will feel consciously connected to everything you do daily. It makes you more confident, more productive, and more satisfactory.
Brings Clarity
Breath awareness brings calmness to your running thoughts. It gives you the freedom to think with a relaxed mind. Practicing breath awareness facilitates your mind by bringing clarity, calm, and composure to yourself and your thoughts.
It is proven that people practicing breath awareness are more creative and take fruitful decisions.
Overcoming the bad mood
If you are experiencing a bad day or dealing with a bad mood, breath awareness can make you joyful. Breath awareness requires a few minutes of your day.
Turn your breath into breath awareness and regain control of your life. Do not let the bad mood hamper your growth and happiness. Experience the immense feelings of love with breath awareness.
What happens when you are in breath awareness all the time?
- You will experience a greater sense of awareness all the time.
- You will notice enhanced sensory perception.
- A vivid perception of smell, taste, and touch.
- You will create a positive thought in the layers of negativity.
- Your body will which to the act of survival mode.
- You will notice psychological changes such as increased heart rate, faster breathing, and decreased cortisol.
- Your body will optimize your attention level.
- There will be perfect synchronization between breath and brain.
- You will encounter calmness and relaxation.
- You will feel a reduction in the sensation of discomfort.
How to Practice breathing awareness?
1. Find A Position
Find a comfortable and steady position on a chair, cushion, or floor. Now just focus on the body parts in touch with the pillow, floor or chair. Keep your lower body grounded and your back straight. Do not sit rigidly like a mountain; maintain a comfortable position with dignity.
2. Open Up
Keep your chest and heart open while your shoulders rest on your sides. At this point, you can close your eyes or softly gaze. Relax your face and mouth, and notice where your attention is. Acknowledge it, and soon turn your focus to breathing.
Try to notice whether you are exhaling or inhaling. See how the breath moves in and out of the body. Also, feel how your body expands and contracts. At this stage, you do not need to control your breath; just notice it.
3. Notice Your Mind
Usually, your mind will wander in the thoughts of the past or future. It is the tendency of humans that when we are in a comfortable position, and our eyes are shut, our mind takes away to another place.
Acknowledge where your mind is taking you. As soon as you know it, it is time to return the sense and focus on inhaling and exhaling breathing.
4. Find Where You Breathe Vividly
Find a spot where you are breathing vividly. It can be at the nostrils, chest, abdomen, or other. Find the location and allow yourself to rest right there. It will be the point where you relax your breath and mind in a place.
5. Bring Back To Focus
It is expected that your attention will get distracted and wander into past or future thoughts again. So be aware of the distraction and bring back your attention to focusing your breath.
Feel the breath, and notice the pause between inhaling and exhaling. Feel the Breath in and breathe out as long as you can without getting distracted.
6. Each Breath Is A Chance
Once you feel that you are losing track of breath awareness, all you need to do is to understand that every breath is a chance; there is no need to wait for long; just move with the flow of breath. Be gentle to yourself and firmly bring back your attention. The process of breath awareness is not a one-day challenge; it needs intense practice to learn how to get back your understanding and stay in there.
7. Allow The Breath To Support You
Breath is the essence of life, so understand how it is moving in and bringing life to every cell of your body. Feel the sensation every time it enters your body and moves out from your body. Take one breath at a time and embrace it.
The whole activity of Breath awareness will take around 4-10 minutes. Notice how you feel in the moment and live it.
Wrapping Up
Practising Breathing awareness is challenging; your mind will throw a lot of distractions and tantrums when it comes to focusing on the breath. Also, when you sit in a position for mindful breathing, your mind will come up with all the negative thoughts and emotions but be OKAY; all are a part of the learning process.
It takes a while to practice such a gem, but once you are into it, nothing can stop you from growing and glowing.
Have happy, mindful breathing!