It’s commonly said that “fish are oblivious to the water they live in.” In reality, they are not completely “oblivious” to water; their brains and senses are specialized to filter it out as a constant background, much like humans do with air. Our ancestors may have experienced similar, as it was not until the 1770s that some of its components, including oxygen, were discovered.
Breath is one of those comforting certainties of life; if you’re alive, your body will be breathing. We can survive roughly three weeks without food, three days without water, but only three minutes without oxygen. Given how critical breathing is, it’s a good example of one of those things we take for granted every day.
The average human takes about sixteen breaths a minute and over 20,000 breaths a day, most of which are managed automatically by the brain stem. This is the early “reptilian” part of our brain that results from millions of years of evolution, which is just as well if you consider what you’d have to do without it.
Our breath changes with physical demands, like walking up a long staircase. It also changes with how we feel, so it’s no surprise that there’s a strong link between breath and emotion. When we’re stressed, anxious, angry, or sad our breathing can be affected.
Fast and shallow breathing can be triggered by stress that kicks us into fight-or-flight mode, which lowers our immunity, increases blood pressure, the risk of heart disease, mental illness, and lowers life expectancy; clearly, something to avoid if we can.
The good news is that simply practicing intentional, mindful breathing can help shift from the fight-or-flight response to the relaxation response of the parasympathetic nervous system and reverse the physiological effects of stress. Intentional breathing is when we take control of our breath to increase energy or calm and relax the body, mind, and emotions.
Interestingly, breathing is one of those physical systems that we can control, for instance, when we speak. We can also hold our breath, which we can typically do for around one minute before the urge to breathe takes over.
The more common way of practising mindfully with the breath is to allow the body and brain stem to do its work, breathing naturally without interfering. If it helps, imagine peacefully watching a pet breathing.
As well as an indicator of what’s going on for us physically and emotionally, we can also use the breath as an anchor into the present moment. Focusing on the breath decouples our attention from our thoughts, grounding us in a connection with our body, which is only ever in the present moment. It takes us out of mulling over memories and imagined futures to focus our attention on the qualities of this unique moment.
So, if you find yourself feeling agitated, stressed, or anxious, try gently bringing your awareness to your breath for a few moments; noticing your body breathing for you if you can, while letting all the movement of mind and emotions gently settle and come to rest.
Breath is fundamental to life; we can’t live without it. Learning to be more aware of the breath and using it as a tool to release any agitation or stress brings us into the present moment and makes a real difference to our health, well-being, and performance.
Suggested weekly practice
- Using your breath as a stabilizing anchor into the present moment, away from automatic thoughts, settling mental agitation, and calming emotional turbulence.
- Noticing and appreciating how the breath brings moment-to-moment energy into the body.
- If you notice that you are drifting during meditation, take a series of deeper, intentional breaths to raise your alertness.
Guidance
Find somewhere undisturbed and sit in a comfortable, dignified, and upright posture, where you can remain alert and aware.
There are two guided practices for this session. You can close your eyes or lower your gaze while the meditations play.
- Play the settling practice, then read through the session content, which you can print off if that helps.
- Then play the second one to explore both intentional and natural breathing.