Focusing on the breath as you walk
Breathing is one of the most powerful tools we have for hosting mindfulness and well-being. When we focus on our breath as we walk, it can help us to bring our attention to the present moment and to release any tension or stress that we may be holding in our bodies. I love that. Simple. Breathe.
One way to use breath as a mindfulness tool when walking is to focus on the sensation of the air moving in and out of your nostrils or your chest. This can help to anchor your attention in the present moment and release any thoughts that may be distracting you from your walk.
Another way to use breath while walking is to release tension or stress in the body. For example, you can take a deep breath in and then exhale slowly, imagining that you are releasing any tension or stress that you may be holding in your shoulders or jaw. This can be a very effective way to promote a sense of calm and relaxation. I have just started to do this at the start of every walk, so that I begin in a place of peace. In all honesty, it doesn’t always work — but I find it is always worth a try!
You can also use different types of breath to promote different states of mind and body. For example, alternate nostril breathing is a yoga breath technique which can balance the left and right sides of the brain, and can bring clarity, reduce stress and anxiety, and promote a sense of inner balance. Box breathing is a technique that is said to help reduce anxiety and promote a sense of calm and focus. I love box breathing. I use it all the time, and not just on my walks. The other day, I was in a traffic jam and could feel a sense of frustration bubbling up. Bingo, box breathing. Frustration diluted.
Walking with the power of breath can be a great tool for promoting mindfulness, well-being, and relaxation. The absolutely wonderful thing about various breathing tools is that they are available to us all the time, everywhere.
The three techniques I have been using most recently are box breathing, deep sigh breathing, and bubble breathing. Click on our how-to’s below, then go for a walk and try them out. Notice how you feel before and after. Send us a note at @thismorningwalk HERE in the comments. We would love to hear from you.
Libby DeLana is an award-winning executive creative director, designer/art director by trade, who has spent her career in the ad world. Click here to get your copy of Libby’s first published book, Do Walk. You can connect with Libby on Instagram @thismorningwalk and @parkhere.