Posted on by Max Herrera

What is Mindful Breathing?

In my previous post, The Transformative Power of Meditation, I touched upon Mindful breathing (also referred to as Conscious breathing). Mindful breathing is a simple yet powerful practice that can have a profound impact on your physical, mental, and emotional well-being. In today’s fast-paced world, where stress and distractions are prevalent, incorporating mindful breathing into your daily routine can help you find peace, clarity, and presence. Let’s explore the art of mindful breathing, its techniques, and the myriad benefits it offers for overall health and wellness.

What is Mindful Breathing

What is Mindful Breathing?
Mindful breathing, also known as deep breathing or diaphragmatic breathing, is a mindfulness practice that involves focusing on your breath to cultivate awareness, relaxation, and inner peace. By paying attention to the sensations of each inhale and exhale, you can anchor yourself in the present moment, quiet the mind, and reduce stress and anxiety. Mindful breathing is a fundamental aspect of mindfulness meditation and can be practiced anywhere, anytime.

Benefits of Mindful Breathing
The benefits of mindful breathing are numerous and far-reaching. By incorporating mindful breathing into your daily routine, you can reduce stress and anxiety, lower blood pressure, improve focus and concentration, enhance emotional regulation, and promote relaxation and calmness. Mindful breathing can also boost energy levels, increase self-awareness, and foster a sense of inner peace and well-being.

Techniques for Mindful Breathing

  1. Deep Belly Breathing: Find a comfortable seated or lying position, place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, feeling your abdomen rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall. Repeat this deep belly breathing for several breaths to promote relaxation and stress relief.
  2. Counting Breaths: Focus on your breath as you inhale and exhale, counting each breath cycle from one to five. Concentrate on the rhythm of your breathing and the sensation of air entering and leaving your body. If your mind wanders, gently bring your attention back to your breath and continue counting. This technique can help improve focus and mindfulness.
  3. Box Breathing: Box breathing is a technique that involves inhaling, holding the breath, exhaling, and holding the breath again, each for a count of four. Visualize tracing a square or box shape as you breathe, inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. Repeat this box breathing pattern for several cycles to calm the mind and body.
  4. Alternate Nostril Breathing: Sit comfortably with a straight spine, using your right thumb to close your right nostril and your ring finger to close your left nostril. Inhale through your left nostril, then close it with your ring finger and exhale through your right nostril. Inhale through your right nostril, close it, and exhale through your left nostril. Continue alternating nostrils for several breaths to balance energy and enhance focus.
  5. Sama Vritti (Equal Breathing): Sama vritti is a technique that involves inhaling and exhaling for an equal count, such as inhaling for a count of four and exhaling for a count of four. Focus on creating a smooth and steady rhythm with your breath, maintaining a consistent pace throughout the practice. Sama vritti breathing can promote relaxation, balance, and harmony within the body and mind.
  6. Ocean Breath (Ujjayi Breathing): Ujjayi breathing is a technique that involves creating a soft whispering sound in the back of your throat as you breathe. Inhale deeply through your nose, slightly constricting the muscles at the back of your throat to create the sound of ocean waves. Exhale slowly through your nose, maintaining the gentle constriction. Ujjayi breathing can help calm the mind, regulate emotions, and deepen your meditation practice.
  7. 4-7-8 Breathing: The 4-7-8 breathing technique involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight. Start by exhaling completely, then inhale quietly through your nose for four counts, hold your breath for seven counts, and exhale audibly through your mouth for eight counts. Repeat this 4-7-8 breathing pattern for several cycles to promote relaxation and reduce stress.
  8. Visualization Breathing: Combine mindful breathing with visualization by imagining a peaceful scene or symbol as you inhale and exhale. Picture yourself in a serene natural setting, such as a beach, forest, or mountain, and breathe in the tranquility and beauty of the surroundings. As you exhale, release any tension or negative thoughts, letting go of stress and worries. Visualization breathing can enhance relaxation, focus, and creativity.
  9. Progressive Relaxation Breathing: Progressive relaxation breathing involves tensing and relaxing different muscle groups in coordination with your breath. Start by inhaling deeply and tensing a specific muscle group, such as your shoulders or fists. Hold the tension for a few seconds, then exhale and release the tension, allowing the muscles to relax completely. Continue this progressive relaxation technique with different muscle groups to reduce physical tension and promote relaxation.
  10. Mindful Breathing Meditation: Set aside dedicated time for a mindful breathing meditation practice, finding a quiet and comfortable space where you can sit or lie down. Close your eyes, focus on your breath, and observe the sensations of each inhale and exhale. Allow your breath to be your anchor to the present moment, letting go of distractions and thoughts. Practice mindful breathing meditation for several minutes to cultivate mindfulness and inner peace.
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Posted on by Max Herrera

The Transformative Power of Meditation

Meditation is a practice that has been around for centuries, offering a myriad of benefits for the mind, body, and soul. In today’s fast-paced world, where stress and distractions are prevalent, incorporating meditation into your daily routine can be a game-changer. Let’s delve into the world of meditation, exploring its various aspects and the profound impact it can have on your overall well-being.

What is Meditation?
Meditation is a technique that involves focusing the mind on a particular object, thought, or activity to achieve a state of mental clarity and emotional calmness. It is a practice that encourages mindfulness and self-awareness, helping individuals cultivate a sense of inner peace and tranquility amidst the chaos of daily life.

The Transformative Power of Meditation

Importance of Meditation for Health
The health benefits of meditation are numerous and well-documented. Regular meditation practice has been shown to reduce stress, lower blood pressure, boost the immune system, and improve overall physical health. By calming the mind and relaxing the body, meditation can help alleviate symptoms of anxiety, depression, and chronic pain.

Importance of Meditation for Productivity
Meditation is not just beneficial for physical health but also plays a crucial role in enhancing productivity and focus. By training the mind to be present and attentive, meditation can improve cognitive function, concentration, and decision-making skills. Incorporating short meditation sessions into your workday can help you stay energized and efficient.

Importance of Meditation for Relaxing and Lowering Stress
One of the primary reasons people turn to meditation is to find relaxation and reduce stress. The practice of meditation activates the body’s relaxation response, releasing tension and promoting a sense of calmness. By focusing on the present moment and letting go of worries, meditation can help you unwind and recharge your mind and body.

How to Meditate
Meditation is a simple yet powerful practice that anyone can incorporate into their daily routine. To begin, find a quiet and comfortable space where you can sit or lie down. Close your eyes, take deep breaths, and focus on your breath or a specific mantra. Allow your thoughts to come and go without judgment, returning your attention to the present moment whenever distractions arise.

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Posted on by Max Herrera

Colors of Life

After publishing my friend’s message and commenting on her intentions to take a vacations trip, I somehow wished to take a little vacation too. As I have no ties to prevent it, I adhered to my wish. I took a few days trip, totally disconnected from the Internet and the current rush of technology. Over there, I met up with a longtime friend and her family… It had been ages since I saw them last, so it was good to finally catch up, and we all had a good time and a lot of stories to tell. Thank God, they’re OK, in general. All of her kids have grown up nicely, already graduated, and have married. Except for the eldest daughter, who has a health problem. A few years ago, she was diagnosed with diabetes, and that fact did lead to many drastic changes in her lifestyle. Of course, now she follows healthier food and exercise habits, which is totally recommendable (and mandatory!). However, there are some changes which are too excessive and harmful, in my opinion. Despite her disease is medically controlled, and shes does not feel any physical problem (on the contrary, she externally reveals a spectacular health condition), her courage and joy have fallen considerably. She used to be a playful and lively girl, but now she decided to give up parties, to go shopping with her friends, love… and everything joyful, simply because she is afraid of suffering a sudden, unexpected diabetic complication or coma, amidst the happiness of the reunion. She would become a disturbance… others would see her weak and in panic, prey to fear. And she does not want to go through that. She is concerned about what might happen, and what her friends could say. In a sense, she fears rejection.

Colors of Life
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On Regrets, Anger and Envy

In today’s fast-paced world, it is easy to get caught up in the past, dwelling on regrets and missed opportunities. However, it is crucial to realize that dwelling on regrets only serves to hinder our progress and prevent us from living a fulfilling life. Time is a precious resource, and we must use it wisely. By focusing on the present moment and looking towards the future, we can make the most of our time and create a life that brings us joy and fulfillment.

The image of regret: Maud Muller by John Greenleaf Whittier

Similarly, holding onto anger only drains our energy and prevents us from living a peaceful and contented life. Anger is a natural emotion, but when we allow it to consume us, it becomes toxic and detrimental to our overall well-being. Instead, redirecting our energy towards positive pursuits and finding healthy ways to cope with anger can lead to a more harmonious existence.

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Looking for True Happiness

It is very difficult, although not impossible, to win a race if we have to start down in a hole. However, this is the precise handicap which a lot of people face during their search for happiness. Because of such handicap, climbing out of the hole and arriving to at least the starting line represents an exhausting endeavor. Apparently, this is not logical… this is not how life should be. But truth be told, we can only start from the position we are right now, and we can only use the resources available to us right now. In order to achieve happiness we have to shut off perturbing messages, such as “I cannot”, “I’m going to lose”, “Maybe tomorrow is a better day”, and so further. We have to put all these miscreant ideas aside from our mind, to remove these slimy sentences which do not contribute to our goals. It’s easier for us to attribute the responsibility of our failures and defeats to others… those who taught us, for instance. Some people like to attribute to their parents and teachers an alleged fraud… everything bad has been their fault, not ours. They hold on to the past. They are losers. On the contrary, winners focus on overcoming each obstacle that rises until accomplishing their goals. Winners want to be happy and to bring happiness to all the people around them, sharing the love, their views on life, and perhaps, their goals.

True Happiness
True Happiness

 Some serious studies demonstrate that people from developed countries are not necessarily the happiest ones. A lot of nationals and residents of such countries manifest to feel unhappier than those of some developing or poorer countries. In this sense, let’s recall the Easterlin paradox, based on a study by professor and economist Richard Easterlin: Does Economic Growth Improve the Human Lot? published in 1974, while he was with the University of Pennsylvania. Basically, the paradox states that economic growth does not necessarily lead to more satisfaction. It’s obvious that people in poor countries become happier once they can afford basic necessities. But the important idea behind Easterlin paradox is that absolute income does not matter as much as relative income does. In other words, how much you make compared with others around you is what really matters. To put it in today’s terms, owning an iPad doesn’t make you happier, because you then want an iPad Pro 🙂

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Posted on by Max Herrera

On Good Sense

Even to cut a flower requires good sense. Good sense, prudence, sound practical judgment. There is nothing in the world which deprives us of enjoying this quality. Good sense allows us to be excellent managers, professionals, friends, husbands/wives, and especially, it opens the doorway to the most precious gift of human beings: self-confidence. Self-confidence is one of those virtues we frequently don’t know how to handle, or that simply we mistreat.

Good sense is the primary and the conditio sine qua non of a better and longer life. Thanks to it we are able to avoid wars, conflicts, hunger, and getting into troubles in general. It is only a matter of just applying it. The converse, i.e. a bad sense of life balance, turns us into fragile souls, easy preys for evil, envy, and lies. A lack of good sense provides a fake sensation of power… power which indeed is only a cheap mask for selfishness. A lack of good sense separates us from our family, our friends and from the entire world. Moreover, that fake power may lead to an hyperactivity which ultimately will burn us.

 

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Stronger Memory, Bigger World

Memory is the ability to store, retain, and subsequently retrieve information. Clearly, this definition comprises 3 functions. First, input to the system is considered (storing), which involves perception and transduction of the perceived images into the “right format” for saving the perceived information in the brain. Second, the inputted information must be preserved for a specific time (retaining.) And finally, the stored information has to be recovered from the brain, following our commandment (retrieving.) In this post we’ll review the nature of memory and a few options to improve it. A healthy memory amounts to a bigger vision of our world.

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Posted on by Max Herrera

10 Short Tips for Keeping Anxiety at Bay

Anxiety is a (sometimes annoying) emotional and cognitive state. Emotionally, we recognize it as sensations of fear, grief, worry or general apprehension. The cognitive component entails expectation of a diffuse and uncertain danger. The threat or perspective of danger triggers the body’s defenses: the flow of blood to the muscles is increased, which in turn implies rising blood pressure and heart rate. Needless to say, such alert activation involves a higher consumption of body’s energy, and also other parts, such as the immune system, are inhibited in order to increase energetic reserves and focus for fighting the hypothetical danger.

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Posted on by Max Herrera

A Thing that Truly Hurts Self-confidence

A look behind the scenes of work’s misdirections

What do we achieve by thinking of ourselves as “supermen” or “wonder women”? Too little, indeed. Trying to act (and even feel) like fiction heroes, in a frantic rush to enjoy something that really is too tiresome to be enjoyed. There is little reward in demanding ourselves the compliment of being perfect, effective, productive, attractive and winsome people who have no real problems at work or at home, and who always ignite the life of the party. Needless to say, there is no reward in working frenetically until our minds and bodies cannot handle it anymore: we would weaken and become sick. But we already know that time is unstoppable: other people would carry on our duties, and someday, we would be simply forgotten. In other words, no matter how much effort and blood we devote to our jobs, we are always dispensable for the furious wheel of businesses.

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Posted on by Max Herrera

More tips to cope with stress

More tips to cope with stress, a topic we previously addressed in this post.

Manage your time: Feeling overwhelmed by tasks and responsibilities can contribute to stress. Make a to-do list and prioritize tasks based on importance and urgency. Break large tasks into smaller, more manageable ones.

Avoid unhealthy coping mechanisms: While it may be tempting to turn to alcohol, drugs, or junk food to cope with stress, these habits can actually make the situation worse. Instead, try healthier coping mechanisms such as exercise or talking to a friend.

Practice mindfulness: Mindfulness is the practice of being present in the moment and focusing on your thoughts and feelings without judgment. This can help reduce stress and promote relaxation.

Take breaks: It’s important to take breaks throughout the day, even if it’s just for a few minutes. Take a walk, stretch, or do something enjoyable to help reduce stress.

Address underlying issues: Sometimes, stress can be a symptom of an underlying issue such as anxiety or depression. If you find that you are struggling to cope with stress, it may be helpful to seek professional help to address these underlying issues.

Remember that coping with stress is a process, and it may take time to find what works best for you. Be patient with yourself and don’t be afraid to seek help if you need it.