3. Breathing can help…
• Focus in moments of stress and anxiety
• Mediate negative emotions
• Cool your temper when someone or
something heats you up
• Sharpen your cognitive skills
• Increase your ability to concentrate and
attend
6. Tune in
• Check in with your body:
– How are you feeling physically?
– Where do you feel tension?
• Tune in to your breathing:
– Where are you feeling your breath?
• Your chest?
• Your abdomen?
• Your throat?
– Notice the sensation of each breath entering
through your nostrils and exiting through your
mouth.
7. Stay focused
• If you notice your thoughts
wandering (which they
inevitably will!), simply
bring your attention back to
your breathing.
• Stay in tune with your
breathing for 5-7 minutes-
gently guiding your thoughts
back to your breathing any
time you notice they have
wandered.
8. Celebrate!
• Before you transition back into your
regularly scheduled day, take a moment to
notice how you’re feeling now.
• Relax further if possible.
• Give gratitude for this moment!!
9. Carry on!
When you designate time daily to practice
intentional (meditative) breathing, you can more
readily tap into it when you need to find calm in
tense or stressful situations.
