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Let's Talk About Skills: Mindful Breathwork

Writer's picture: Ren Ren

Updated: Feb 16, 2024

I am often astounded by the ease of processing emotions when I use small practices. I love practices that can be done anywhere in 5 minutes or less. I find that breathing has an almost magical effect on my nervous system. One practice I am using lately is to place one hand on my heart and one hand under it over my solar plexus. I close my eyes and breathe deeply in through my nose and out through my mouth. Three breaths and I immediately feel more regulated, more clear.


I learned about the power of breath by the Master Thich Nhat Hanh (pronounced Tick-Not-Han), who has since passed. He has written beautiful books of all sizes and his words paint clear visual images that surround the reader with restorative and calming energies. I highly recommend You are Here, Discovering the Magic of the Present Moment; No Mud, No Lotus; and How to Love. Below please find my favorite poem by this great Master. It not only teaches you about breathing but it will warm up your heart.



Enjoy:


Meditation Poem (On breathing) Thich Nhat Hanh: “The fourth element of our body is air. The best way to experience the air element is the practice of mindful breathing.


“Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.”

After saying these sentences we can abbreviate them by saying “In” as we breathe in and “Out” as we breathe out. We don’t try to control our breathing. Whether our in-breath is long or short, deep or shallow, we just breathe naturally and shine the light of mindfulness on it. When we do this we notice that, in fact, our breathing does become slower and deeper naturally.


“Breathing in, my in-breath has become deep. Breathing out, my out-breath has become slow.”


Now we can practice, “Deep/slow.” We don’t have to make an extra effort. It just become deeper and slower by itself, and we recognize that.

Later on, you will notice that you have become calmer and more at ease.


“Breathing in, I feel calm. Breathing out I feel at ease. I am not struggling anymore. Calm/ease.”


And then, Breathing in, I smile. Breathing out, I release all my worries and anxieties. Smiles/release.


We are able to smile to ourselves and release all our worries. There are more than three hundred muscles in our face, and when we know how to breathe in and smile, these muscles can relax. This is “mouth yoga.” We smile and are able to release all our feelings and emotions.


The last practice is, “Breathing in, I dwell deeply in the present moment. Breathing out, I know this is a wonderful moment. Present moment, wonderful moment.”

Nothing is more precious than being in the present moment fully alive and aware.

“In, out Deep, slow Calm, ease Smile, release Present moment, wonderful moment.”

If you use this poem during sitting or walking meditation, it can be very nourishing and helpful. Practice each line for as long as you wish.

Another practice to help us be aware of our breathing is counting. As you breathe in, count “one” and as you breathe out, count “one” again. Then “Two/two,” “Three/three,” until you arrive at ten. After that, go back in the other direction: “Ten/ten,” “Nine/nine,” and so on, until you arrive back at one.


If you do get lost go back to “one” and begin again. Relax. It’s only a game. When you succeed in counting, you can drop the numbers if you like and just say “in” and “out.”


I hope this helps. Sending you calm.


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