Day 8 – conscious breathing

Theme – trying different breathing practices

Conscious breathing can produce immediate benefits, even if only practiced for a minute – it has been described as a natural tranquiliser. Effects may include:

Slowing of the heart rate
Promotion of feelings of calm
Reduction in stress and anxiety
Improvement in focus and decision making
Better sleep

Day 8 includes some different breathing patterns and a guided breathing practice.

Breathing patterns

Try each of the following breathing patterns for a minute or more, notice how each one makes you feel and whether it has the effect predicted.

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Guided practices

When you have time, try each of the guided practices below. Do you prefer a guided practice to a DIY practice if time allows?

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Making a habit of it

Try to add conscious breathing into your daily routine, for instance:

As a means of checking in with yourself at transition points in the day – waking up/just before sleeping, just before you start work, at the transition point between work and home life
While commuting

And/or, add conscious breathing into your day when prompted by a circumstance or feeling, for instance:

When feeling stressed or overloaded
When feeling sluggish and demotivated

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Day 8 – conscious breathing

Breathing patterns

Guided practices

Making a habit of it

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