Breathing Technique

Summary

The web content describes a breathing technique designed to reduce anxiety and enhance focus on the present experience by paying attention to one's breath.

Abstract

The article titled "Breathing Technique" emphasizes the importance of mindful breathing as a method to decrease anxiety levels and foster acceptance of the current moment. It instructs individuals to find a comfortable position, either sitting or lying down, and spend 1–3 minutes focusing solely on their breath. The technique involves inhaling slowly through the nose, exhaling through either the nose or mouth, and optionally counting to three during each breath. The author, Gabriella, suggests that if the mind wanders, it should be gently guided back to the breath without judgment. A variation of the technique includes alternate nostril breathing. The practice concludes with a message of gratitude from the author for engaging in the breathing exercise.

Opinions

The author believes that focusing on the breath can help individuals center their attention and reduce anxiety.
Gabriella suggests that it is normal for the mind to wander and emphasizes the importance of returning one's focus to the breath without self-criticism.
The inclusion of a variation involving alternate nostril breathing indicates the author's openness to different breathing practices that may offer additional benefits.
The author's sign-off with a personal note of thanks implies a supportive and encouraging approach to teaching and practicing mindfulness.

Paying Attention to your breath

Oregon coast summer 2021 picture by author

Purpose: Paying attention to one thing, a chosen target your breath.

Reduce anxiety and accept present experience

What you need to do: get into a comfortable position, sitting or lying down

Time: 1–3 minutes

Pay attention to your surroundings, get comfortable

If your mind wonders just bring it back to your breath

Focus on your breathing nothing else

Breathe in slowly through your nose and out (through nose or mouth) and observe yourself berating

Option: Count to three while breathing in and out

You can count your breath; let’s take 4 breaths’ together

Take 4 breaths in and out

If your attention wonders, it is fine, just bring it back to your breathing

Variation: inhale through one nostril while holding the other and exhale through the other nostril

Thank you for breathing with me,

Gabriella