We have been breathing since we have been out of the womb. That's a lot of breathing..
"On average, a person at rest takes about 16 breaths per minute. This means we breathe about 960 breaths an hour, 23,040 breaths a day, 8,409,600 a year. Unless we get a lot of exercise. The person who lives to 80 will take about 672,768,000 breaths in a lifetime."
So it's fair to say we are experts on breathing right?
So why do we spend so little time being conscious about our breathing.
The term meditation tends to leave the average person either confused as to what it is or frustrated that are unable to do it.
These is certainly not the outcomes of meditation that were intended...
So given the lack of knowledge of what or how, lets look at what we can do to get started and also look at the benefits of taking a few minutes to just breathe and relax...
If you've been coming to RSG you will have been introduced to just over a minute of closing your eyes and taking time to centre yourself before starting your workout.
We do this to bring you guys to a calm state, ready to workout and no longer thinking about your long day at work, or what might be on the to do list for later that day.
Try to take this practice into your everyday life.
Take 5 minutes everyday.
You won't need any mood lighting, candles or incense. It could be on the settee, car. Wherever you feel comfortable.
Set a timer on your phone. I would recommend 2 to 3 minutes to start. Once you have made it a habit extend the time as you see fit.
If you're not sure what to do, start by focussing on breathing, emptying all other thoughts from your head.
Here's a method called box breathing:
Follow the steps below:
1. breathe in for 5 seconds
2. hold for 5 seconds
3. breathe out for 5 seconds
4. hold for 5 seconds
What you will notice is that the initial five cycles of breathing will feel pretty hard, your mind will most likely speed up and race.
It’s only natural when you aren’t always getting oxygen to the brain that a panicked state comes about – but push through!
As you keep going, you will notice a calming effect and that you gain total control of your mind. Gradually increase the amount of seconds that you breathe and hold for, until you can do it calmly, with an empty mind.
Breathing in and out, you become fully present, and this is meditation!
Try to do this for just 2 minutes out of 1,440 minutes a day. That's not much time to sacrifice in return for an improvement in your wellbeing. You will sleep better, handle stress much better and be able to be more present with your loved one's rather than thinking about work or chores!
Download the app HeadSpace which will guide you through meditation and help you feel healthier, happier and more positive in your day to day.
Let's try that box breathing now and then have a super productive and stress-free day at work!
Lets get after it!
Mark 'The Viking'
Raw Strength Gym, Warrington
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