Ataraxy Friday: Under the pump - Take a breath

When we are frustrated, in a rush, under pressure or worried, our brains shift to a more reactive, less rational, self-protective mindset.

We are more likely to make out-of-character errors of judgment. We are more dangerous when driving or operating machinery. More likely to make a face-saving, short-term, narrow-focused, expedient decision.

One we later regret.

The less time you spend in this mind-state, the better for you and those around you.

One simple strategy to help us return to our normal calm and composed leadership is simple and always available.

Breathe!

Some of the more astute among you might notice that you are breathing already. But how much attention do you pay to your breath?

One of the best ways to cool your mind and lower the tension is to take 5 minutes. And pay close attention to the simple act of breathing.

Those cardigan-wearing hippies and Tibetan monks are onto something. The science is confirming this ancient wisdom through its application in some of the most intense workplaces - such as the US military.

The process could not be simpler ("simple" doesn't mean "easy").

1. Make sure you are physically in a safe spot and, ideally, sitting down.

2. Pay close attention to the physical sensation of your breath coming in, going out, the little pause between breaths. Whether at the tip of your nose, chest, or abdomen. Wherever you notice it best.

3. Each time your mind wanders away from the breath (and it will!), notice. And gently bring your attention back to the breath.

4. Keep at it for a few minutes and see if you can make it to 5 minutes. But even stealing 1 minute will help.

That's it!

No need to 'try' and breathe deeply or slowly. Though it's likely your breath will slow naturally during the exercise.

No need to worry if you cannot get through 2 complete breaths without your mind wandering - it is perfectly normal.

No need to tell yourself to "calm down". Just bring your attention back to the breath. Thoughts will arise, let them, observe them, let them slide by, and return to the breath.

With a little practice, you will find that in key moments, dialing your attention into your breath will have the effect of calming you.

Try it - one of the great things about this technique is that you can do it anywhere without a fuss. You just need to grab 60 seconds and dial your attention into the breath. No one - except you - will even notice.