Does your mind or heart race? Try a simple breath technique for centering and calming the nervous system. There are two methods for following your breath: focusing on a single point, such as the tip of your nose, and tracking the breath from the nose to the lungs and back. I guide you through both in the video and below.
Breath Focus for Stress Relief#
The practice of following your breath helps you center and calms your nervous system during times of stress or anxiety. The best way to start a breathing practice is with a deep, conscious breath, Then close your eyes or gaze softly downward, away from your screen, and notice the natural rhythm of your breath. You might begin to slow your breath down or deepen it just because you’re paying attention to your breathing, which can feel calming on its own.
Single Pointed Focus#
Next, focus on the tip of your nose. Become aware of the top of your nostrils and the skin that edges them. Note the differences in temperature and moisture of the air as it’s breathed in and breathed out. The air may feel cool and dry on the inhale and warm and moist on the exhale. You can keep your attention on this single point of focus or start to follow the movement of the air as you breath.
Follow the Movement of the Breath#
Direct your awareness to the flow of the air as you breathe in, from the tip of your nose, down through the nasal passages and throat, and into your lungs. As you exhale, feel the air flow out of your lungs and back to the tip of your nose. Notice the coolness of incoming air as it makes its way down and the warmth of outgoing air. It can be harder to feel the out breath because the air is now the same temperature as your body. Try gradually deepening your breath to send the air to the bottom of your lungs or even into the sides of the lungs. Pay attention to the expansion and contraction of your rib cage as the breath deepens.
Becoming aware of and controlling your breath promotes relaxation and mental clarity. Practice following your breath whenever you feel overwhelmed or anxious and be sure to check in with yourself afterward to assess any changes in your state of being.
