Mindful Breathing

From the ancient yogic breathing practice of pranayama to the meditation app on my smartphone, mindful breathing is a popular and effective technique.  It requires little training and can be performed even during the most stressful times of the day or night. 

1. Close your eyes and picture your belly as a balloon
2. As you inhale, imagine your belly balloon filling with air
3. Hold it for a second or two, then let the air out.
4. Repeat until you feel regulated.

1. Close your eyes
2. Inhale for a slow count of five
3. Hold your breath for a count of five
4. Exhale for five
5. Hold again for a count of five
6. Repeat until you are calm

1. Close your eyes 
2. Inhale, paying close attention to the air as it goes into your nostrils down your throat, and into your lungs. 
3. Exhale,  paying attention to your breath as it goes out of your nose or mouth and into the world
4. Inhale, paying attention to the rise of your chest
5. Exhale, paying attention to the fall of your chest
6. Continue to breathe and feel the entire respiratory process held in your attention

I find that turning my full attention to the breath adds a tactile element that helps get me out of my overthinking brain.

These are only three of the many variations on mindful breathing. I encourage you to try different styles to see what works best for you.