I suppose I found it hard to hold my breath for 30 seconds without struggling, but the information you shared is definitely an eye-opener. Breathing just takes place, it is not even something we think and care about. Yet, what if dedicating a minute every day to breathe slowly became a key to a calm, mindful, and energized life?
Actually, the main goal was to verify a 1-minute breathing every morning challenge. This implied that I was willing to exercise an easy daily meditation for the whole next month. Exactly, a mild 60-sec breathing activity was the only practice I chose. And it worked, surprisingly. That short period was barely enough to notice how my body became more relaxed, prepared for work, and self-improved.
Concept of Box Breathing
This was a box breathing method, and it is involved in use both by the best sportsmen and anyone experiencing stress in daily life. Practicing this method is quite uncomplicated — you only breathe in for four seconds, then you stop for the same amount of time, you breathe out for four seconds, finally, you hold again for 4 seconds before breathing in again. The main point is that it can be done without the necessity of any professional gadgets, and it can be performed anywhere, for example, at home, at work, or on the way. Without a gym membership, yoga mats, or apps, you can do it.
I was aiming at integrating this procedure into my morning routine just after the alarm but before my working tasks. Thirty-seconds breathing did nothing, but the result surprised me by a huge-impact change.
The Immediate Calm Was Unbelievable
Above all, the immediate calm was the most amazing feeling I got. The reduction of my breath was a method of not only relaxation but the dogs were also able to hear the sound of the Earth. I felt so much more directly in the moment and rooted than my usual multidimensional computing.
Box breathing did not only make me slow down, but it also had a calming effect on me. I was taking deep, complete deep breaths, my blood was pumping regularly, and even the tension from my shoulders went down without my knowing about it. It is understandable that deep breathing is suggested to be a helpful way to manage anxiety and sleep disorder. What caught me off guard was that the calmness was not short-lived. I felt it well into the morning and was calmer even in the crowded moments.
It regulated my heart rate.
For me, what really surprised me was how effective it was in helping to keep my heart rate in check. The reality is I have to cope with a condition that is mostly invisible. My heartbeats are sometimes spontaneous without any valid cause, and this makes me nervous. But now, I could bring down my heart rate only by my breath and that made me feel things are more controllable before my body overreacted. Just by doing one minute of focused breathing every morning lowered my heart rate and gave me stability while my body was reacting as if it was in danger.
It was a big deal for me to notice such a strong physical effect on my body from a simple and short action. However, daily proof of small actions having a big impact was right in front of me.
I didn’t Have to Try The Mindfulness
I have been practicing meditation from time to time for nearly a decade, so being in the moment and focusing on the breath were not something totally new. Though, doing deep breathing exercises with my eyes open in the mornings just triggered my mindfulness unintentionally for the rest of the day.
I was not running through the day unsure whether I left something behind, or the people around me only knew me in passing. Rather, I took the time to observe the feel of the wind on my skin during a walk, the sunshine that touched the kitchen table counter, the life hum of the city outside my window that served as the background. I didn’t only understand the little details but also visualize them, even the most ordinary day then became more intense and exquisite to me.
I’ve never been perfect at my “just a minute” resolution.
My intention was to carry out the breathing exercise only a minute in the morning, but I would often switch tracks to box breathing at random times of the day. For instance, receiving a shocking email, a tough meeting, or even walking in the park — I took all as chances to do some calming deep breaths.
Box breathing turned out to be the top contender in my list of self-care habits, a tool that I could employ in a crisis, proactively. On some days, it was just for a minute. Other days, I either held my breath longer or went back to it two or three times as needed. It didn’t feel like an irksome job. Instead, I found it interesting and something that I would like to repeat in the future.
By doing a 1-minute breathing exercise for a month on a regular basis, I didn’t wipe stress out of my life, but it gave me a solution to cope with it. It made me serene, which in turn, relaxed my body and co-operated with my mental and emotional functions. Most probably the biggest gain is that anybody can do it, one doesn’t require any equipment or experience to start with.
Can box breathing be the right pick for you in terms of staying healthy when you’re too busy to give it full attention, and time, and effort? Hereafter, box breathing could suit you well I suppose. Oftentimes, it’s the little actions that make a large impact on your day.
