These days we can't help but feel overwhelmed or get stuck in a state of perpetual thinking. As we keep up with life's demands, a simple but impactful way to give ourselves a reset is to practice mindful breathing.

The idea is to simply focus your attention on your breathing—to its natural rhythm and flow and the way it feels on each inhale and exhale.

Studies have shown that mindful breathing helps reduce anxiety and increase calmness and mental clarity.¹ By doing this, we become more attune with the present and even make better everyday decisions. 

You can do this while working on your desk, waiting in line, sitting in traffic, or even before sleeping— 

Inhale deeply for four seconds
Slowly exhale for another four seconds
Then repeat


For a deeper practice, we recommend this 5-minute mindful breathing exercise video to help you feel more calm and present.


¹ Arch, J. J., & Craske, M. G. (2006). Mechanisms of mindfulness: Emotion regulation following a focused breathing induction. Behaviour Research and Therapy, 44(12), 1849-1858.Todd B. Kashdan, Gitendra Uswatte, and Terri Julian. Gratitude and hedonic and eudaimonic well-being in Vietnam war veterans. 2005.

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