THE MINDFUL MINUTE

THE PRACTICE

Take a moment, notice the quality of your breath without judgment. Is it fast or slow, easy or labored. Notice if your breath is dropping into your belly or staying just in your chest.

Invite your breath to deepen. Breathe in for a count of four, and on your out-breath try to keep breathing out for a count of 6-8, squeezing the last bit of air out of your lungs. Notice how this may lead to a fuller in-breath. Continue with this pattern, elongating the out-breath for several breaths. Inviting your body to settle.

THE WHY

Elongating the out-breath helps to activate your parasympathetic nervous system, your calming system. This is the “Rest and Digest” part of your nervous system that helps you feel relaxed, restore after a period of action or stress, and repair/heal your physical body.

Perhaps you were already completely relaxed when you opened this email and there is no need to shift. However, if you’re like most of us in the middle of a workday, we feel rushed, our minds are racing, we may be “taking a break” but our nervous system may still be in overdrive.

Try to notice your breath throughout the day, periodically pausing and giving your parasympathetic system a little nudge.