Our lives have been turned upside during the pandemic. Are we working from home or are we living at work? Zoom fatigue is real, and stress and anxiety are taking a toll. We’re missing human connection. Mindful breath is a powerful tool to ease digital overwhelm and the global feeling of uncertainty. Breath is a very underutilized tool for wellbeing and mental health. It’s surprising because we all have the power to tap into it at any time, and it’s immediately impactful. I consider breathwork to be a human superpower. Mindful breath is a catalyst that empowers you to create your best mindset and energy in small moments throughout the day. It’s free, no special gear or app necessary, and it’s sustainable and available 24 hours a day, seven days a week, and 365 days a year.
3 Steps for Breathing In to Ward Off Burning Out
- Become self-aware of how your body physically manifests stress (clenched jaw, headache, impatience, clammy hands, short temper, stomach in knots) and commit to acknowledging the symptoms. When you feel that uneasiness, pause. Close your eyes and turn your focus from external to internal. Through your nose, take a long and deep inhale (there is a nose-brain connection), and tell your mind how you want to feel (silently say, “I am calm”). Breathe in to a count of four and exhale through your mouth to a count of six to eight. The lengthening of the exhales to at least 1.5 times the length of an inhale taps into your parasympathetic nervous system (rest and digest system) and brings on a feeling of relaxation. It’s science. When you breathe in strategic ways, you can take back control of your thoughts and energy.
- An easy way to integrate simple breath tools into your daily routine is to set reminders on your phone. There, you know you’ll see them. Start with three a day to begin to get ahead of burnout and digital overwhelm. When you get the reminder, tap into the power of just three slow, deep breaths. Reset. Find clarity, creativity, and productivity again by creating mindfulness in small moments. After just a short while of these mini breath sessions, your body will crave the relief and nourishment, and you’ll no longer require reminders. It’ll become second nature to utilize the always accessible power of your breath to maintain an optimal mindset and energy.
- Make unplugging a priority. Our brain is not wired for constant connection. It’s a muscle and requires rest. As you begin to see the benefits of resting your mind, you’ll unplug more frequently because it feels so nice. It’s a practice that will hopefully become an important part of your daily self-care routine.
We all have the power to choose our thoughts and energy throughout the day. Mindful breath is the catalyst to creating the energy you need. There are many different tools for breath and mindfulness. Find the tools that resonate with you, and make them as essential to your day as food and water.
“When you own your breath, nobody can steal your peace.”—Anonymous
