Breathing meditation doesn’t have to require a lot of time… It’s a quick and easy tool you can seamlessly integrate into your day to reduces stress and promote relaxation by calming the nervous system, balancing hormones and enhancing oxygen flow to the brain.

Here are five ways to practice:

Morning Mindfulness
Before your first sip of coffee or tea, pause and take three slow, conscious breaths. Feel the inhale energise you and the exhale ground you.

Traffic Timeout
Stuck in traffic or at a red light? Instead of huffing and puffing, take a moment to breathe slowly. Inhale for a count of four, hold for four and exhale for six and repeat.

Midday Reset
Set a timer for mid-morning or afternoon. When it goes off, close your eyes and take five deep breaths at your desk. Let each exhale release stress or tension.

Meal Awareness
Before taking your first bite of every meal, pause for three intentional breaths. This small moment of mindfulness can enhance your gratitude and help your body prepare for digestion.

Evening Wind-Down
As you lay in bed, try the 4-7-8 breathing technique. Inhale for four counts, hold for seven and exhale for eight. It’s a soothing way to signal your body to relax.

With these simple practices, you can weave breathing meditation into even the busiest day to find more peace and presence.

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