Mindfulness Monday- Breathing

White text in mustard yellow box 'mindfulness monday. Today's mindfulness task is box breathing. Breathe in for four counts. Hold the breathe for four counts. Breathe our for four counts. Hold the breathe for four counts and repeat.' 
Background image is yellow blossom on a tree.

Today is the first in our new series of Mindfulness Monday. Each week I will be showcasing a different mindfulness technique and explaining how this has been helpful to me and how it may well benefit you.

Mindfulness is such a large area that is being continually developed that I believe there is something for everyone, whether you are chronically ill or not.

It may seem strange to be thinking about learning how to breathe as it’s something we do all the time.

So why do need mindful breathing?

Mindful breathing is about utilising our breath to allow our bodies and minds to relax. When we take the time to slow down our breath we allow ourselves the opportunity to take some control over our sympathetic nervous system (responsible for ‘fight or flight’) and allow us to calm ourselves.

Like so many things that are branded as the ‘next big thing’ breathing techniques have been taught for centuries. One classic example is in the Hindu practice of Yoga where breathing deeply and correctly is just as important as the physical movements you make.

I will go in to more detail on exactly how breathing calms our sympathetic systems in future posts.

Why do I need Mindful Breathing?

One of my symptoms of Chronic Fatigue/ME is I get inappropriate fight or flight responses where I get a flood of adrenaline, putting my body on high alert. As my body perceives loud noises/mild shocks/changes in the environment to be a danger. These adrenaline spikes are incredibly draining and further my already constant fatigue.

How do I use controlled breathing?

One of the things I do to counter these adrenaline spikes is my slowed breathing. I do this a few times a day (or when needed) either by the box breathing or by breathing in for four counts, holding for two and breathing our for six. I then continue to do this for 5 or 10 minutes (setting a timer to relaxing sounds via Alexa). This helps calm my body and rests my mind.

I also do this after doing something mentally exerting (such as writing this post!) to allow my brain to relax. As well as at the start and end of the day.

I don’t have a chronic illness so why do I need to do mindful breathing?

We can all benefit from greater relaxation in our lives and we all have times when we need to calm our brains to concentrate or because we’ve been doing too much. It might be before an exam, presentation or work or first thing in the morning helping you to get ready for the day ahead.

I’d recommend these exercises to anyone and would love to find out how you got on with them. Let me know in the comments below!

9 thoughts on “Mindfulness Monday- Breathing

  1. Carol Hodge May 20, 2019 / 9:58 pm

    Thank you . I do follow this frequently and find it really helps to relax, sometimes I relax too much and nearly fall asleep when I shouldn’t !!

    • everydayjoyandme_qli50s May 24, 2019 / 12:04 pm

      That definitely happens too! Shows it’s working.

  2. Donna // February Stars May 23, 2019 / 11:34 am

    Great post. My nervous system can be overstimulated very easily and so doing practises like this each day really helps.

    • everydayjoyandme_qli50s May 24, 2019 / 12:06 pm

      Thank you! So glad you liked it. It really has made a difference, I was amazed.

  3. Kezzie May 23, 2019 / 1:38 pm

    Hi Lucy! Nice to see your new blog! I definitely think breathing techniques are a great idea! I’m not sure I’d do Yoga but certainly focusing on it is beneficial!

    • everydayjoyandme_qli50s May 24, 2019 / 12:07 pm

      Hi Kezzie, thank you for popping by! I’m definitely a novice to the whole Yoga thing but some gentle stretches are doing me good!

  4. Amanda May 25, 2019 / 3:46 pm

    Oh I love box breathing, it has helped me to avoid a full blown panic attack on several occasions! Isn’t it amazing how much of a difference simply changing our breath can make?

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