The Power of breath
Breathing is the most natural and effortless act we perform. It is the quiet rhythm that sustains life. It is the first thing we do when we enter this world… and the final act as we leave it. Yet, despite its constant presence, we often overlook its power.
Across many spiritual traditions, mindfulness practices, and prayer rituals, the breath is honored. It is a bridge between body and spirit. When we consciously return to our breath, we give ourselves a moment to reset. Deep, intentional breathing calms the nervous system, increases oxygen to the brain, and gently lowers the heart rate. With each breath, we invite peace back into our body.
By simply noticing the sensation of breath moving in and out of the body, we begin to anchor ourselves in the present moment.
A Simple Box Breathing Practice
Box breathing is one of the most common grounding techniques. It is used by many, including Navy SEALs, to regulate the body’s stress response. Begin by sitting comfortably with your spine upright.
Inhale slowly through your nose for a count of 4
Hold your breath gently for a count of 4
Exhale slowly through your mouth for a count of 4
Hold again for a count of 4
Repeat this cycle several times, allowing your breath to flow smoothly and your body to settle. As you continue, you may notice a soft sense of stillness returning. This is a gentle reminder that your breath is always there to support you.
Taking even just a few seconds each day to pause, intentionally breathe, and recenter can be incredibly powerful. If you find it difficult to focus, there are mindfulness tools that can help guide your breathing.
If you own an Apple Watch, there is a simple Mindfulness App that offers a breathing practice. I will typically put relaxing music on and either sit in a quiet, comfortable place OR I will use it while on a peaceful walk. I set the time for how long I would like to pause for. It will then gently tap the wrist to guide through the breathing exercise.
Breathing Buddah
If you do not own an Apple Watch, I found a product on Amazon that offers a similar practice. This ‘Breathing Buddah’ is a great option for guided breathing exercises such as box breathing.
Setting it on your nightstand or desk provides a reminder to pause and Just Breathe.