Woman in bedroom sitting cross-legged and meditating

From Sharp Health News, a publication of Sharp HealthCare

Mindful breathing can be a valuable practice to deal with distractions, complexities and stress. It can improve your ability to pay attention and help you regulate your emotions, become calmer and experience fewer negative effects on your physical and emotional health.

Here are 3 breathing exercises you can start practicing.

  • Sitting mindfulness meditation. Use your breath as a focus of attention, placing attention wherever your breath is strongest. At your nostrils, feel your breath come in and out; at your chest, feel the movement up and down; or at your stomach, feel the in and out of your breathing. If you notice that your attention has left your breath, gently bring it back.
  • 7/11. This involves a slow inhalation on the count of seven, and a slow exhalation on the count of 11 to help regulate both respiration and heart rate and calm the sympathetic nervous system, activated during times of stress.
  • S.T.O.P. You can do this any time of day when you encounter stress, challenges and difficult emotions:
    • Stop what you are doing for a moment.
    • Take a few deep breaths.
    • Observe what is going on, bringing attention to the sensations in the body where your stress and emotions register.
    • Proceed with your day.

The VEBA Resource Center offers Sound Healing Therapy Classes. You’ll be guided through soothing exercises of breathing, humming, tapping and energy clearing, followed by a deep relaxation meditation and sound bath, leaving you feeling more refreshed and energized. Check out our calendar to sign up for an upcoming class.