10 Simple Breathing and Mindfulness Rituals to Balance Your Day

by Sandy Abrams, author, Breathe to Succeed

PC: Unsplash/Lesly Juarez

There’s one thing that we can control during these uncertain times; our mindset.

As Austrian psychiatrist and Holocaust survivor Viktor Frankl says, “When we are no longer able to change a situation, we are challenged to change ourselves.” It’s been proven that an optimistic mindset is beneficial during normal circumstances and it’s critical right now as we develop our new normal.

Mindful breath is the essential tool that will keep you empowered through the daily ups and downs of steering clear from the invisible enemy known as COVID-19. The most powerful way to stay in control of your thoughts and energy throughout the day by taking a few deep breaths. It’s a practice, much like meditation or yoga.

Mindful breathing is accessible to all. It’s sustainable, free, and available any time of day. Everyone has the power to tap into their inner strength with mindful breath.

By taking slow, deep inhales through your nose, it will connect you to the part of the brain that regulates emotion. Mindful breathing will help you to decide the way you want to think and feel, and your body will follow by believing what your mind thinks.

With even just a few deep breaths you can transform your mood, attitude, and perspective. You can transform fear into confidence, chaos into clarity, and judgment into compassion. In addition, a mindful breath practice (even in small moments) releases stress and boosts immunity. Mindful breath is the catalyst for creating a grounded and optimistic mindset as we each build our unique eco-system within our homes.

Here are some simple and empowering breath and mindfulness rituals to start your day.

1. Start with 3 Lion’s Breaths to clear worries and stagnant energy. Lion’s breath: Close your eyes, take a long, deep inhale through your nose, and on the exhale bulge open your eyes, stick out your tongue and let everything go on that exhale. Feel fierce like a lion!
2. Set your intentions and priorities for the day. Having goals will help you stay focused throughout the day.
3. Set breath reminders on your phone for 3–6 times per day. When you receive the alert on your phone, close your eyes and take 3 deep breaths. Soon, your body will begin to crave these daily sessions and it will be second nature.
4. Pick a positive word that can guide you through your day. Tell yourself, “I am…” (examples of words: calm, at ease, confident, supported, strong) Repeat the “I am” sentence to yourself throughout the day.
5. Be aware of where you hold stress and turn to self-care by massaging your jaw or doing neck/shoulder rolls or shaking out your hands to release the stress.
6. Attach a mindful breath practice to already established habits. When you take a break to fill your water, practice your mindful breath, or when you find yourself scrolling through social media. Linking it to something you already do, will help it become a habit.
7. Smile and laugh even when you’re not feeling happy. When you smile your body thinks you’re happy! So, trick your mind by smiling and even laughing out loud! It’s therapeutic and fun.
8. Connect with loved ones, family, friends and colleagues with a quick hello or video call. It’s win/win to start the day feeling connected and supported.
9. Give back; help where you can. Being kind and compassionate goes a long way these days! Small gestures can make a big difference.
10. Be grateful for simple pleasures. Having an attitude of gratitude is empowering for all. Start your day by writing down five things you are grateful for (either with pen and paper or on a device) everyday.

I’ve never been wired to sit still and meditate for long periods of time. That’s why I am practice mindful breathing. If I can do it — you can do it! We need to tap into the power of our breath during this pandemic to support the greater good collectively. Panic and fear will only make things worse. Breathing and optimism will help. Let’s breathe mindfully, together.

Sandy Abrams is the founder of Moisture Jamzz, the author of Breathe to Succeed (Career Press) and Your Idea, Inc., and a contributor on HuffPost and Thrive Global. She credits her entrepreneurial success to her nearly 30 years of yoga and breath practice. She has consulted as a small business thought leader, content curator, and social influencer for brands like Capital One, LegalZoom, Sage Software, and Marriott. Sandy also leads Breathe Like a Boss! and C.E.’Om workshops to share the power of breath for success. She lives in Los Angeles, California. Visit her at https://www.theceom.com/.