Mindfulness Exercise: Centering Breath

Here's a short mindfulness exercise you can do at your desk or anywhere.

Find a comfortable sitting position in your chair with your feet flat on the floor and your hands resting on your lap.

Close your eyes or soften your gaze and focus on a spot before you.

Take a deep breath through your nose, count to four, and inhale. Feel your lungs filling with air, expanding your chest and abdomen.

Hold your breath for a count of four.

Exhale slowly and thoroughly through your mouth, counting to four as you release the air. Feel the tension leaving your body with each breath.

Pause and hold for another count of four before starting the next breath cycle.

Continue this pattern for several breaths, allowing your breath to flow smoothly and naturally.

As you breathe, bring your attention to the sensation of your breath entering and leaving your body. Feel the rise and fall of your chest and your abdomen's gentle expansion and contraction.

If your mind begins to wander or you become aware of distracting thoughts, gently acknowledge them without judgment and then return your focus to your breath.

Take a few more moments to breathe mindfully, feeling a sense of calm and presence wash over you.

When you're ready, open your eyes and take a moment to notice how you feel. Carry this centeredness and mindfulness with you as you continue your day.

This simple mindfulness exercise can help reduce stress and regain focus during busy workdays. I encourage you to practice it whenever you need a quick mental break or to recenter yourself.