Jamie McBrearty Coaching’s Post

I used to think anxiety was my constant companion, until I discovered the secret to serenity – conscious breathing I closed my eyes, took a deep breath in through my nose, and exhaled slowly through my mouth. As I focused on my breath, my world began to slow down. The cacophony outside receded, replaced by the gentle hum of my own heartbeat. My tense muscles relaxed, and my racing thoughts clarified. Yeah, I felt good Here are 5 Simple Breathing Techniques that works for me.. 1. Diaphragmatic Breathing: Breathe deeply into your belly, not shallowly into your chest. 2. 4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8. 3. Alternate Nostril Breathing: Close one nostril, breathe in, then switch. 4. Box Breathing: Breathe in for 4 counts, hold for 4, exhale for 4, hold for 4. 5. Mindful Breathing: Focus on your breath, without distraction. Maybe you need to do this before that speech. If you tried this, let me know In the comments. I would be glad if you did. So did you?

Have you tried mindful breathing? Simply spend a few minutes focusing your awareness on the movement of your thoughts and your breath in and out, without trying to change them in any way. Note how you feel before and after taking the time to be mindful of your breath. How does it compare?

🌬️ Mindful Breathing Exercise for Relaxation 🧘♀️ Take a moment to center yourself and release any stress with this simple mindful breathing exercise. 🌿 It’s a beautiful way to reconnect with your body and calm your mind. Here’s how to practice: Find a quiet space – Sit comfortably with your feet on the ground and your spine tall. 1. Inhale deeply through your nose for a count of 4. 🌬️ 2. Hold your breath gently for a count of 4. 🕊️ 3. Exhale slowly through your mouth for a count of 6. 💨 4. Pause for a moment before repeating the cycle. 🌙 5. Repeat this 5-10 times, focusing on the rise and fall of your breath. 6. With each inhale, invite peace. With each exhale, release tension. 🌸 Feel the calmness settle in, allowing yourself to be present and centered in this moment. 🌿 Take this practice with you throughout the day—whenever you need a moment of grounding. #MindfulBreathing #Relaxation #StressRelief #PachamamaSanctuary

Practice mindful breathing when you're feeling stressed or overwhelmed. Take a few minutes for yourself. Go somewhere quiet and just breathe. The key is to focus on your breathing. Relax your body (whether you're standing, sitting, or lying down). Place your hand on your stomach and take a deep breath in through your nose while counting to 3 in your head. Feel your abdomen expand. Hold your breath to a count of 2. Then, breathe out through your mouth to a count of 3. Just focus on your breathing. Visualize the positivity entering through your nose and down into your body when you inhale. And visualize the negativity exiting your body through your mouth when you exhale. When thoughts enter your mind, acknowledge them and gently push them aside, and bring your mind back to your breathing. Repeat this for about 10 minutes or until you feel calm. If this was helpful, consider liking and following for more. If you want more info, leave a comment and let's chat. Take it easy 😉

Simply observing your breath isn't as sexy as Wim Hof breathing or Navy Seals' approved Box Breathing... ... but there are some amazing benefits to be gained from developing the skill of breath awareness: ➡️ #1 You’re automatically present. The moment you focus on your breath, you have no choice but to stop planning and thinking. As the saying goes, "The mind is distracted, but the body isn't." Speaking of the body... ➡️ #2 Once you focus on the sensations of your breathing, you feel more connected to your body. It might sound silly, but honestly, try it. We spend so much time in our heads. Reminding yourself that you have a body, noticing and paying attention to its sensations, makes you feel more energetic, stronger, and more alive. ➡️ #3 You get a sense of agency and forward motion. When we're in the rush of life, it often feels like everything is happening to us and we don't have that much control. The thing with the breath is that we always have control over it. We can always tap into it. It's always with us, no matter what we're doing or who we're with. Breath awareness makes sure you don't forget this. And then, for me, maybe the most exciting one of all because the effects have been so apparent: ➡️ #4 The difference in creativity and decision-making. Instead of forcing my brain to come up with ideas or solutions at the moment, I let go. By focusing on the breath, my mind relaxes. Then I get up and go do something else. It might take a few minutes or hours, sometimes even a few days, but the right idea or the solution always comes (without the usual turmoil!)

Have you tried mindful breathing? Simply spend a few minutes focusing your awareness on the movement of your thoughts and your breath in and out, without trying to change them in any way. Note how you feel before and after taking the time to be mindful of your breath. How does it compare?

Deep belly breathing which is also known as Diaphragmatic breathing , is a great way to calm yourself down . Follow these steps: Find a comfy spot, sit or lie down. Put one hand on your chest, one on your belly (right below the ribs). Inhale slowly and deeply through your nose, allowing your stomach/belly to expand as you fill your lungs with air. Exhale slowly through lips, letting the air out gradually. Focus on your belly/stomach contracting as you breathe out. Continue this slow and rhythmic breathing pattern. As you breathe, try to let go of any tension or stress. Focus on the sensation of breathing and the calming rhythm it provides. Repeat this process for several minutes until you feel more relaxed and centered. Slide 6 Practice deep belly breathing/ diaphragmatic breathing regularly to build a habit that can be a valuable tool for managing stress and calming nerves. #mindfulness #mindfulleadership #breathingexercises

Breath Focus, or mindful breathing, requires us to focus on an image, word, or phrase that promotes joy or relaxation. How to do it: 1) Find a comfortable position, either sitting up or lying down. 2) Pay attention to how you’re breathing while trying not to change it. 3) Switch between your normal breathing and deep breathing for a few minutes, noting how each technique produces different sensations in your body. 4) Continue deep breathing for a few minutes, placing a hand on your stomach to help you notice how it moves with your breathing. 5) Incorporate a loud sigh with every exhale. 6) Combine this with thoughts of your chosen image, word, or phrase. 7) Picture the air you breathe into your body bringing you peace and calm. 8) Then picture the air you breathe out taking your anxiety and tension with it. 9) Continue to do this for as long as desired. I hope you find this exercise challenging and rewarding. And, remember, you can do this anywhere, anytime -- when all you need is a little boost of positivity :)

Breath Focus, or mindful breathing, requires users to focus on an image, word, or phrase that promotes joy or relaxation. How to do it: 1) Find a comfortable position, either sitting up or lying down. 2) Pay attention to how you’re breathing while trying not to change it. 3) Switch between your normal breathing and deep breathing for a few minutes, noting how each technique produces different sensations in your body. 4) Continue deep breathing for a few minutes, placing a hand on your stomach to help you notice how it moves with your breathing. 5) Incorporate a loud sigh with every exhale. 6) Combine this with thoughts of your chosen image, word, or phrase. 7) Picture the air you breathe into your body bringing you peace and calm. 8) Then picture the air you breathe out taking your anxiety and tension with it. 9) Continue to do this for as long as desired. We hope you find this exercise challenging and rewarding. And, remember, you can do this anywhere, anytime -- when all you need is a little boost of positivity :)

Breathing is an extraordinary and under-used tool. Not only does it affect your heartbeat and slow it down as you relax, you’ll also start feeling better. By breathing deeply, you have the opportunity of letting go of little(or larger tensions) that have accumulated. Daily practice of conscious breathing can do wonders for your mood, your heart and your mind. In fact, breathing is one of the best ways to clear your mind. When our mind is clear, there is space for better ideas, solutions and innovation. Who knew something you already do could become a superpower 💪 Here is a 1 minute technique to try out. Have a great week ✨ Roxane