Art of Mindful Breathing

Ever felt the world around you is too much intimidating? No matter what you do, what you think, it is always scary.

The constant feeling of an irritation inside your chest, not able to breathe, or maybe you can, but just not enough to reach till the bottom of your lungs.

We call it Anxiety.

Why Breathing Works

The objective is to give your pre-frontal cortex (PFC) the control of your brain from your limbic system. When anxiety hits, the limbic system — your brain's emotional alarm — fires faster than rational thought. Conscious, measured breathing is one of the few things that can slow that process down from the inside.

Let's walk through it together — how a simple mindful breathing practice can help you realize that you are OK, you are fine.

The Technique

Let's take a long breath in, hold it, then release it. It is not simple. It takes time, patience, and practice.

Focus on your body. Feel where it hurts, or where it is uncomfortable. If possible, keep your palm on your chest and feel yourself taking a deep breath.

Now, I want you to focus on the breath that you take:

• Inhale for exactly 6 seconds
• Hold for exactly 4 seconds
• Exhale for exactly 6 seconds

Repeat it, but this time keep counting in your head — 1 to 6, then 1 to 4, then 1 to 6 again.

Don't listen to your heartbeat. We make this mistake often, trying to sync our heartbeat with seconds. It will only make you more uncomfortable. If possible, try tapping your fingers, your legs, or anywhere on your body that feels comfortable, to keep a count of seconds.

Repeat the whole process for at least 10 cycles. It will be hard at first — but practising it at your comfort zone every day will help you do it during stressful situations, almost automatically.

The Advanced Version

Once the basic rhythm feels natural, you can modify it slightly. Everything stays the same — but now you add visualization.

As you inhale, picture the breath entering through your nose, travelling down your throat, filling your lungs, and finally reaching the very bottom of your lungs. Let that image guide the pace of the breath, rather than the counting alone.

This small shift moves the practice from mechanical to embodied — and that is where the real calm lives.

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I hope you feel better. You are doing fine.