Breathing & Meditation:
Reset With the Power of Your Breath
Stress is largely a function of living in the future or the past. But when we’re in the present moment, we can find that centered place within us of calm and perspective. Meditation is a tool that can help us get there.
It's more important than ever to take care of ourselves, even in small ways. Neuroscience shows, for example, that we can reduce stress in just 60 to 90 seconds. Focusing on the rising and falling of our breath, even for 60 seconds, activates our parasympathetic nervous system, lowering our levels of the stress hormone cortisol.
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Explore the science of well-being and the connection between our physical and mental resilience
Traditions ranging from Hinduism and Buddhism to the ancient Greeks and yoga masters have claimed that conscious breathing can bring calm and focus.
Meditation helps us to refocus after being distracted — an increasingly common peril of our technology-filled lives.
Meditation has also been found to decrease the severity and length of colds, and even decrease pain intensity.
We now know that conscious breathing can reduce anxiety, improve focus, and improve your ability to manage stress. When we exhale, our parasympathetic nervous system is activated, releasing neurotransmitters that slow the heart rate and bring us back to a balanced state.
Giuseppe Pagnoni, a neuroscientist at Emory University, found that, after an interruption, participants who meditated were able to return to what they had been focusing on faster than non-meditators.
For example, one study in the Journal of Neuroscience found that after four days of mindfulness meditation training, meditation reduced pain unpleasantness by 57% and pain intensity ratings by 40%.
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Reflect:
Uncover limiting mindsets and replace them with growth-driven mindsets and positive beliefs that support the creation of new habits and sustainable behavior change
Meditation can actually be done in very short windows of time, even while on the move. At any time we choose, we can take a moment to bring our attention to the rising and falling of our breath without our conscious interference. To reap the benefits, all we have to do is become present and pay attention.
Take Action With Microsteps:
Small, manageable actions you can adapt to your life in ways that work for you
Thrive Tip: Try Habit-Stacking
One especially effective strategy is what neuroscientists call habit-stacking: attaching a new healthy habit to an existing habit to make it sustainable. To begin, identify something you already do every day. For example, if you commute to work, that can be an opportunity for a few minutes of meditation instead of scrolling through your phone or listening to the radio. If you make yourself a cup of coffee before work, take a moment to focus on the rising and falling of your breath while the coffee brews.