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it's 18 Sep, 2024 6:28 pm

Mindful Breathing

Associated Health Areas: Anxiety, Communication Skills, Communication Styles, Debt, Depression, Emotional Abuse, Love Partnerships, Mental Abuse, Parenting Styles, Personality, Procrastination, Stress

Exercise Summary

Mindfulness is the practice of being fully present in the moment, the here and now.
We breathe all day long, often not paying attention to it at all. Turning our attention to our breath, even for a minute or two can bring us a more peaceful state of mind.

1. Start by breathing in and out slowly, in through your nose, and out through your mouth.
2. Inhale slowly for six seconds, then exhale for six seconds, allowing the breath to flow easily in and out of your body.
3. As thoughts enter your mind, allow them to pass without giving them too much attention, and return to focusing on your breath.
4. Notice the sensation of your breath, as it moves in and out of your body.
5. Repeat for one minute, or longer if you prefer!

Main Activity

Get comfortable and breathe

The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally you’ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. It can help to set aside a designated time for this exercise, but it can also help to practice it when you’re feeling particularly stressed or anxious. Experts believe a regular practice of mindful breathing can make it easier to do it in difficult situations.

We suggest a frequency of: Daily

and it could last 10

minutes

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Breathing Mindfulness audio by livingwell

The purpose of this exercise is to simply notice, accept and be aware of your breath – it is not about relaxation or stress reduction, although this may well occur. Breathing is something we all do – if you have a pulse then you breathe. Your body knows how to do this; it has done it since birth. This is simply about breathing mindfully. Breathing is something you carry with you everywhere; you are just not usually aware of it.

Now you have to decide if you want this exercise to be part of your action plan.

If you don’t, then either hit the back arrow or click the button to go back to look at another exercise.

If you do, then carry on down the page and follow the instructions.

If you want to include this exercise in your action plan, select Yes from on the right then click the green button saying ‘Include this exercise’.

Sadly you’ll go back to the top of this page – please scroll down and fill in the bits that appear before here.

Select the action plan you are working on

See the action plans you have created, and click the button to copy the action plan title in the one you want to associate this exercise with. A box will appear with the name of the action plan shown – click the grey button to the left of it. It will wobble and this will copy the title of the action plan into the clipboard. Then hit the X in the top corner to close that box.

Then click below where it says ‘Paste here’ and right click to paste the action plan title into the box and press the green button.

Now you’ve copied the action plan title, paste it on the right and press the green button. After a short pause you will be taken to a page where you will set up your own version of this exercise.

Please bear with us while we set up your own version of this exercise. It will take a short while.

Now you’ve planned your exercise, you will be sent to the page for monitoring how you’re getting on with it.

Press the green button every time you want to add details of when you do the exercise. When you’ve decided how you feel about the exercise, you can fill in the last bits saying how you found it, then press the ‘Update Your Exercise’ button.