3 Steps to Slowing Down

As the speed of technology and the inner-and-outer demands of life increase, I often find myself slipping into a habit of doing too much - and doing it at a speed that is both mentally and physically exhausting.  I know I am not alone in this.

One of my favorite ways to return to a healthy pace is to breathe well.  So here, in three steps, is my favorite way to use breath to shift gears, slow down and enjoy more of each moment of the day.

Conscious breathing breaks.  Time required: three to five minutes, three times per day.
   
   1.  Begin by noticing how you are breathing.  Are you breathing in a shallow manner or through your mouth, even though your nose is not stopped up?  Are there any catches or restrictions to your breathing?  Once you have a sense of your baseline breathing, allow yourself to slow it down a bit.  For instance, if you can normally count to three when you inhale, allow yourself to extend it to a  count of three and a half.  Do the same with your exhale and possibly extend it just a bit longer than the inhale.

   2.  Once you are comfortable allowing your breath to slow down, play with this additional piece, which can be calming to the nervous system.  Inhale and exhale only through your nose.    

   3.  As your breath deepens, allow yourself to breathe all the way down into your feet, as though your lungs end in the bottoms of your feet.  This extends the breath throughout your whole system and can give you a calming and energizing feeling, similar to taking a power nap without falling asleep.

   Do this whole progression of breaths, or whatever parts of it you can do comfortably, for three minutes at a time to transform your day, calm your nerves and clear your head.  It works!