How Taking a Moment to Breathe will Improve Your Day

Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure.” —Oprah Winfrey

Sometimes I need to be reminded to slow down and just breathe.  I get so tense that this is hard to do or I resist slowing down because I am busy.  I think to myself, I can’t slow down because what I am doing is too important — every second counts.  

But this is a false narrative because the most important thing I can do is breathe.  I need to live in the moment, and that pause is crucial to my well-being.  The work can wait a second.  The work will turn out better if I take a second to breathe because my mind will be clear.

I don’t know how my day will unfold and only have control of this moment.  I would do well to be aware of the present moment, and the best way – the easiest way – is to take that moment and breathe.

If I am in a crowded place that is too chaotic, I close my eyes for the moment so I am not distracted while breathing.  The pause from all the stimuli helps me to get recentered.

Several methods of breathing will help you to get the best benefits:

1. Belly Breathing: Place a hand on your chest and one on your belly. Breathe in slowly and allow your belly to rise, then exhale slowly.  Continue to breathe for as long as you desire.

2. 4-7-8 Breathing: Inhale through your nose for 4 seconds.  Hold your breath for 7 seconds.  Exhale for 8 seconds.  Repeat the pattern for as long as desired.

3. Box Breathing (Four-Square Breathing): Inhale for 4 seconds.  Hold your breath for 4 seconds.  Exhale for 4 seconds.  Pause for 4 seconds.  Repeat the pattern for as long as desired.

When I return from my mental vacation, I feel calmer and everything is clearer.  I am prepared to get back to my work in better shape than the moment before.  I have improved my memory, focus, and clarity.  I am ready to tackle whatever gets thrown my way.

Taking the time for these breaks throughout the day will greatly improve your life in all areas.  You will reduce anxiety and depression.  You will be able to manage stress with greater ease.  You will have higher levels of energy.