Breathing is something we do all day without thinking. But many people notice that their breath and their mood seem linked. When we’re anxious, breathing often becomes quick and shallow. When we’re relaxed, it tends to slow down.
What early research suggests
Some small studies have explored how breathing rhythms relate to activity in parts of the brain involved in emotion and memory. The findings are interesting, but they’re early, and they don’t mean you can control your mood with your breath. They simply suggest that breath, mind and body are closely connected.
Noticing the breath you already have
You don’t need to change your breathing to benefit from noticing it. Paying attention to the breath can bring you into the present moment, and many people find this calming.
A gentle breath practice
- Sit or lie down somewhere comfortable.
- Notice the natural rhythm of your breath.
- If it feels comfortable, let your out-breath become a little slower.
- Keep the breath easy, never forced.
- Continue for a minute or two, then return to normal breathing.
If you feel light-headed or uncomfortable, stop and let your breath return to its natural pace.
Breath and attention
Focusing on the breath is one of the oldest ways to steady attention. When your mind wanders, gently returning to the breath is like a small exercise for your focus.
When feelings are bigger
A tight chest or racing breath can have many causes, from a stressful email to climbing the stairs. Breath awareness can be a helpful pause, but it won’t settle every strong feeling.
How little is enough
Several times today, pause and notice three breaths, just as they are.
For more, read Connecting life to consciousness with your breath.
There’s more in this spirit on the Guides page.