Ownership: Mindful breathing for clarity
Respect • Ownership • Connection • Kindness
By Lee Havenga | January 9, 2025
Mindful breathing is like a workout for your mind, helping it stay grounded and focused. Consistent breathwork practices help cultivate awareness so you take Ownership of any situation—gaining perspective, calming emotions, and creating the mental clarity needed for improved decision-making and problem-solving.
APPLY IT IN 1 MINUTE
1. Find a Comfortable Position Anywhere
Wherever you are—at your desk, in a parked car, or even in the bathroom—sit or stand in a natural way that allows you to breathe freely.
2. Focus on Your Breath
- Close your eyes if it feels comfortable
- Inhale deeply through your nose for a count of four, noticing your chest or belly rise
- Hold the breath for a count of seven
- Exhale slowly through your mouth for a count of eight
- You can adjust the count as needed, but for maximum benefit, make the exhale longer than the inhale
3. Keep Awareness
Bring your attention to the sensations of air entering and leaving your body. If your mind wanders, gently redirect your focus back to your breath.
4. Repeat for 1 Minute
Continue this cycle for one minute. Feel your mind grow clearer and more grounded with each breath.
DEEPEN THE IMPACT of MINDFUL BREATHING
As you practice mindful breathing, reflect on Jon Kabat-Zinn’s definition of mindfulness: “Awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” Let go of any urge to analyze or control your breath and experience it as it is.
MORE MINDFUL BREATHING RESOURCES
Sources:
Mayo Clinic Staff. “Mindfulness Exercises.” Mayo Clinic, 11 Oct. 2022, https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356. Accessed 9 Jan. 2025.
Aktaş, G. K., and V. E. İlgin. “The Effect of Deep Breathing Exercise and 4-7-8 Breathing Techniques Applied to Patients After Bariatric Surgery on Anxiety and Quality of Life.” Obesity Surgery, vol. 33, no. 3, Mar. 2023, pp. 920-929. doi:10.1007/s11695-022-06405-1. Epub 8 Dec. 2022. PMID: 36480101.
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