INTEGRATIVE MEDICINE: Mindful Breathing

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1. MINDFUL BREATHING REDUCES STRESS.

integrative medicine is The current pandemic is global stress we are all experiencing together. By managing our own stress, we contribute to the relief of stress throughout society. Research shows mindfulness can assist you to deal with stress and improve your health, allowing you to raise serve others in need. Mindful breathing may be a simple stress-reduction practice that anyone can do, and it can help reduce physical, mental, emotional, behavioral, and relationship stressors.

  • We rush around and hurry all day being busy, usually ignoring the wonder of our senses and the wisdom of our bodies. Our thinking and imagination are such a lot within the past and therefore, the future.
  • We often allow our regrets, fears, and anxieties to dominate our experience, often ignoring our amazing human body as it breathes and functions in miraculous ways. Mindful breathing helps you shift your attention from the busyness in mind is to the wisdom of your body.

2. Mindfulness of One Breath: A Five-Second Practice.

I love this simple, short mindfulness practice. It helps you break the habit of worrying about the past and the future. You can do it for three breaths — just 5 seconds — or longer. As you inhale, tell yourself, “I am inhaling and that I know I’m inhaling.” As you exhale, tell yourself, “I am exhalation and I know I’m exhalation.” this will be through with eyes open or closed almost anywhere at almost any time.INTEGRATIVE MEDICINE Mindful Breathing

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3. Three-Minute Breathing Space.

The psychologists who created mindfulness-based cognitive therapy (MBCT) emphasize the importance of intentionally shifting our attention from our “doing mode” (which involves a lot of thinking about the future or the past) to our “being mode” (which involves being more fully in the present in a non-striving and non-judgmental way). You can spend a moment or less on each of those three steps. 1. Attend to what is. This first step invites attending broadly to one’s experience NOW, noting it without the need to change what is being observed. 2. Focus on the breath. This step narrows the field of attention to a single-pointed focus on the breath moving in and out, and throughout the body. 3. Attend to the body. This step widens attention again to include the body as a whole and any physical sensations that are present integrative medicine.

  • Any time you feel stressed or simply remember to take a self-care pause, you can intentionally shift your attention, checking in with your breath and your body, and then resume your activity refreshed and relaxed.

4. Single-Pointed Meditation.

This simple practice of mindful breathing is taught at the Benson Henry Institute for Mind-Body Medicine at Massachusetts General Hospital, which is affiliated with Harvard Medical School. It involves silently and gently repeating pair of words as you breathe in and out, for instance, in-out, calm ease, smile-release, and the present moment. Pairing these positive associations with the breath helps elicit the relief response and reduce the strain response. You can use a typical set of six pairs of words and choose the pair you favor or substitute other words you discover most relaxing.

  • What about thinking? The normal mind is a wandering mind. It’s sometimes called the monkey mind, the wild horse mind, or the wild elephant mind. You might say the mind has a mind of its own. Thinking is crucial to wise choices and actions, but some thinking is often useless or harmful.
  • Our job in mindfulness practice is to train the mind to pay attention to an intentional object (such as the breath) — training the monkey mind to be our ally, not our master. As you practice mindful breathing, you merely notice the eye has wandered off into thinking, then gently escort the eye back to the breath with none judgment or self-criticism. This gentle return of attention may be a crucial part of the practice.

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Mindful breathing can help you manage stress and improve your overall health and well-being. It can connect you to your inner resource of relaxation and healing — almost anywhere, any time. Even if one mindful breath repeated several times a day is a good medicine.