Everyone breathes all the time, but few people take the time to notice their breathing. When stressed, a person’s breath is faster and shallower.
Focusing on the breath and slowing it down can be a simple way to relax in any setting. The following meditation encourages deep breaths to fight stress any time and anywhere.
Preparing for the Catch Breath Meditation
This meditation can occur when one feels stressed and is conscious of it – in commuter traffic, during a difficult conversation, or before a medical exam. One may practice the meditation for three breaths or for several minutes, until the desired sense of calm or perspective is reached.
- Pause in the midst of a stressful situation and decide to control it, rather than letting the stress remain in control. If desired, close the eyes.
- Focus on the breath. Listen to the self breathe for at least three breaths. Is the breath fast, slow, shallow, or raspy? What does the pace say about one’s immediate state?
- Stand or sit up straight and focus on slowing the breath. See how deeply one can breathe. Imagine drawing a breath from the very base of the spine and slowly bringing it upwards. When the breath can go no further, visualize it bouncing down from the top of the head and back into the body. Slowly exhale the breath down to the base of the spine.
- Place the hand on the belly just over the belly button for the next breath. Notice when one breathes deeply, how the belly fills with air like a balloon.
- On the exhale, focus on the belly and blowing it full of air. Notice how the breath feels going up and down the body.
- Monitor breathing in this manner as long as desired, or until feelings of relaxation take over.
Suggestions for Catching the Breath in Meditation
Catching the breath in the midst of a busy life is much harder than it seems. One may desire to practice this exercise at home without interruptions before trying it in a stressful situation. Creating a routine of slowing the breath will make it easier to remember the exercise when feelings of stress emerge.
Journaling after practicing the catch breath meditation may also be helpful. After meditating, some find it helpful to write about what worked, what didn't, along with writing about any insights gained about the self and stress reduction during the exercise.
With patience and practice, individuals seeking relaxation may learn to focus on the breathing and find relaxation at any time.
For other relaxation exercises to use in daily life, readers may enjoy the Hot Tea Meditation: Relaxation with a Hot Beverage or the Body Awareness Meditation.
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