In our ongoing exploration of self-care, today we focus on the profound yet often overlooked practice of mindful breathing. To be candid, I never really paid attention to how I breathed. Breathing just seemed to take care of itself, so I didn’t give it much thought until I discovered that my breathing becomes too shallow when I sleep.

I’ve always known that I was a “quiet” breather. People would often ask me if I was still there when on the phone because they couldn’t hear me breathe. My husband even checks to see if I’m still breathing at night because I’m so silent. Reflecting on this, I suspect that I learned to breathe quietly to become “invisible” within the dysfunctional homes of my childhood. Much like a toddler hiding under a blanket to avoid being seen, I hoped that being quiet would make me unnoticed. This is purely speculation, but it does make sense in a sad way.

Since the onset of my migraines and chronic headaches in February, I’ve had to learn more about breathing. It’s a practice that goes hand in hand with the meditation techniques we discussed earlier. Over the years, I’ve learned different breathing techniques for various activities. Playing the flute, clarinet, singing, and swimming all required specific breathing methods. Yet, my body somehow defaulted to breathing very slowly and quietly.

Now, I am much more aware of my breathing in everything I do. This heightened awareness has led me to explore mindful breathing techniques, which have been beneficial for managing stress and promoting relaxation. According to experts from the Mayo Clinic and Harvard Health, mindful breathing can help reduce stress, improve focus, and enhance overall well-being. Techniques such as diaphragmatic breathing, where you breathe deeply into your diaphragm, and the 4-7-8 breathing method, where you inhale for four seconds, hold for seven, and exhale for eight, can be particularly effective.

Incorporating mindful breathing into my daily routine has been a journey of self-discovery. Whether I’m meditating, exercising, or simply going about my day, I strive to maintain awareness of my breath. I’ve found that focusing on my breathing helps me stay grounded and present, even amidst the challenges of chronic headaches.

As I continue to practice these techniques, I hope that breathing will become a natural, effortless part of my life once again. Until then, I embrace the journey of learning to breathe better, appreciating the calm and clarity it brings.

Breathing is a fundamental aspect of life, yet it is often taken for granted. By embracing mindful breathing techniques, we can enhance our well-being, manage stress, and find greater clarity and peace, one breath at a time.