mindfulbreathingweightlosstips

My Top 5 Simple & Effective Mindful Breathing Tips

I always felt so confused when people used to say you can “meditate anywhere.” The reason I was confused was because when I pictured meditation I pictured some spiritual guru sitting peacefully for hours. And that didn’t appeal to me or resonate with me at all. I was not that person. I’m still definitely not that person.

But (thankfully), there was s point in my life where NO MATTER WHAT I TRIED, all the fitness routines and eating the staple body builder diet, I couldn’t make any gains in my physical fitness.

Finally, one night I put on a meditation. It was a “Progressive Relaxation” meditation. It was EVERYTHING!!! If you’re like me – Type A, but know you need to take it down a few notches, try typing that into YouTube one night BEFORE BED

Like I say in this video, most of my clients fight me on it for a LONG time before they give in. There’s just a patience that’s required. That’s why it’s SO REWARDING

Once you begin to feel improvements in your sleep, mental state, digestion, fat burning, ability to digest properly, muscle tension, stress levels, skin, you will never look back.

I’m a big fan of productivity and not wasting time. So trust me, I am DEFINITELY not wasting your time with this breathing mindfully skill.

It is a life skill everyone needs to learn. Children, youth, and teenagers included. BTW If you or your teenager is in need of help with empowerment to draw boundaries, stress management, and finding solace amidst the craziness, here is a link to one of the BEST coaches. Her review speak for themselves. Avanti Wellness Instagram

OKAY! So let’s break this breathing stuff down to actionable steps!

Mindful Breathing Tip # 1: LIE DOWN

Beginner Hack: The BEST way to tune in to your breath initially is lying down. If there is light and other people around, face down with your hands under your forehead. If face up is more comfortable, great.

Once you get good at breathing mindful while lying down, it will be A LOT easier to breathe mindfully while out and about. Keep reading

Mindful Breathing Tip # 2: DON’T FORCE BELLY BREATHING

No need to force yourself to breath from your diaphragm. Though we will definitely get into that. For now, simply NOTICE YOUR BREATH

Mindful Breathing Tip # 3: GET HEAVIER & RELEASE TENSION

The best cue I have found that works for people to relax is – with each exhale, think about ‘melting into the floor.’

“with each exhale, melt into the floor or bed and let go of any clenching or muscles tension”

We hold a lot of tension in our bodies that can be released with our BREATH

Especially when we are dealing with injuries or areas under strain. Our body’s are in “protection” mode and tighten up to reduce movement in the area.

Mindful Breathing Tip # 4: SET A TIMER OR YOUTUBE VIDEO

TYPE A PERSONALITY, HACK: I recommend anywhere from a 4 to 10 minute timer

YouTube video: Look up either “Progressive Relaxation” OR “Guided Meditation.” Choose the video according to length of time you have.

Mindful Breathing Tip # 5: ACCEPT AND LOOK FORWARD TO YOUR BREATH PRACTICE

Don’t the breath practice with negative intentions or being rushed will set you up to NOT want to do it, let alone do it again. However, being a new skill, you shall practice daily, or as much as you can.

Acceptance is also a very healing and surrendering feeling to embody in all aspects of our lives. Acceptance without expectations.

Conclusion

Practicing mindful breathing is pivotal for optimal health, fitness, energy, sleep, mobility, and overall health. It is a grounding practice that I do with ALL my clients, and I also do every morning, and throughout the day.

If you are interested in learning more about how we can further reduce aches and pains through movement, check out my FREE STRETCH SERIES. 5 videos, 10 minute stretches each

VIDEO 1: MY TOP 4 TIPS ON HOW TO STRETCH EFFECTIVELY

VIDEO 2: STRETCHES FOR NECK SHOULDER HIP & BACK (FRONT FACIAL LINE)

VIDEO 3: THE MOST IMPORTANT STRETCH OF THIS SERIES

VIDEO 4: THE MOST FORGOTTEN ABOUT AREA

VIDEO 5: SHOULDER, FOREARM, WRIST STRETCHES (ARM FACIAL LINE)

Asma Kassam, Kinesiologist, Personal Trainer, Injury Rehabilitation expert, Certified Sports Nutrition Advisor, Certified Fascial Stretch Therapist, Certified Animal Flow Instructor