Mindful Breathing
The Breathing Pattern
When using our aromatherapy stress reliever jars, we recommend breathing it in slowly through the nose for 4 seconds, then slowly exhaling through the mouth for 6 seconds. This breathing pattern has been found by scientists to be the most beneficial for the mind, because it results in the "sweet spot" where the heart rate viability, or HRV, is maximized(1).
What does that mean? Basically, every breath you take affects your heart, and when you have a higher HRV, the system adjusting the heart rate is responding more robustly and flexibly to the changes in breathing.
People with anxiety disorders, depression, PTSD, ADD, etc., have reduced HRV, and the above breathing practices have been found to be beneficial(1).
(1)“The Healing Power of the Breath” by Richard Brown and Patricia Gerbarg.
The Meditative Experience
In the hustle and bustle of modern life, amidst the constant barrage of stimuli and demands, finding moments of peace and tranquility can feel like a distant dream. Yet, amidst the chaos, there exists a simple yet profound practice that holds the key to inner calm and healing: mindful breathing.
Mindful breathing, rooted in ancient contemplative traditions such as mindfulness meditation and yoga, involves bringing conscious awareness to the breath, observing its natural rhythm without judgment or attachment. While the concept may seem deceptively simple, its effects on the mind, body, and spirit are nothing short of transformative.
At its core, mindful breathing serves as a powerful anchor, grounding us in the present moment and allowing us to cultivate a sense of inner stillness amid the turbulence of our thoughts and emotions. By directing our attention to the sensations of each inhale and exhale, we create a space for quiet reflection and self-awareness, untethered from the ceaseless chatter of the mind.
As we continue to practice mindful breathing, we begin to unravel the tangled knots of stress, anxiety, and worry that often plague our minds. With each conscious breath, we release tension held within the body, inviting a sense of relaxation and ease to permeate our being. Through this gentle process of surrender, we learn to let go of that which no longer serves us, making room for peace and healing to blossom.
Moreover, mindful breathing offers a profound gateway to the inner landscape of our emotions and thoughts. As we observe the ebb and flow of the breath, we also bear witness to the fluctuations of our inner world, embracing each moment with open-hearted acceptance and compassion. In doing so, we cultivate a deeper sense of self-awareness and emotional resilience, empowering us to navigate life's challenges with grace and equanimity.
Beyond its immediate benefits for mental and emotional well-being, mindful breathing has been scientifically proven to have profound physiological effects on the body. By activating the body's relaxation response, it helps to lower blood pressure, reduce cortisol levels, and strengthen the immune system, fostering a state of holistic healing and vitality.
In essence, mindful breathing serves as a sacred bridge between the mind, body, and spirit, offering a pathway to profound healing and transformation. In a world marked by chaos and uncertainty, it stands as a beacon of hope and resilience, reminding us that amidst the turbulence of life, the breath remains a steadfast anchor of peace and presence. As we journey inward, one breath at a time, may we discover the boundless depths of healing and wholeness that reside within us all.
For more tips
Jasmine Bues, the co-founder of Madison + Green, is also a certified clinical aromatherapist and meditation instructor. She contributes content on Let's Inhale, Be well, the official journal for Madison + Green. Sign up or visit the journal to learn more about aromatherapy, breathing techniques, meditation tips, and more.