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Breathe to Relax, De-Stress and for Health Benefits

Breathe Just Breathe

Just Breathe Decal

Just Breathe Decal

Focus on the Breath

It is something we do automatically every day on average 21,600 times. It is a quick way to calm down, to quiet anger, to lower the heart rate and reduce stress, but do many of us really stop to think about our breath or breathing.

In watching the Olympic coverage in 2012 I noticed how many of the athletes in all different sports from runners, swimmers and divers, to gymnasts and archers all needed to be able to control their breath to improve their performance.

I also saw that many athletes were utilizing this built in calming system of breathing to ease their stress before competing.

We can all learn something from these athletes and leading medical proponents like Dr. Andrew Weil about how to calm down and reduce stress through deep breathing.

On this page you will find information about breathing including several different breathing techniques as written instructions and as video clips with different breathing techniques for adults and even one on using mindful breathing with children.

In addition I've included some of my favorite breathing prompts—songs, calming breathing images, just breathe decals to use as reminders to "Just Breathe."

Be sure to look at the "Breathe In, Breathe Out Practice" below as an easy way to breathe in the good and breathe out the bad in the time it takes for one breath cycle.

Just Breathe Wall Decal available on Amazon

21,600 Breaths/Day

15 breaths/minute x 60 minutes/hour x 24 hours/day = 21,600 breaths/day

Vote on Breathing

Inhale, Exhale and Repeat

Inhale, Exhale and Repeat

Inhale, Exhale and Repeat

Breathe in to Calm the Body

A beautiful, calming quote below from Thich Nhat Hanh in his book, Being Peace, one that helps to reduce stress almost just be reading or reciting it.

I keep this nearby on a poster to help remind me to breathe.

Breathing in, I calm my body.

Breathing out, I smile.

Dwelling in the present moment

I know this is a wonderful moment.

— Thich Nhat Hanh, Being Peace


Ever After

Just Breathe - My Mantra

My first exposure to using "Breathe" as an internal calming mantra was after I watched the 1998 movie "Ever After" featuring Drew Barrymore as a modern-day Cinderella. There is one scene that has stayed with me since seeing the film, in which Danielle (our Cinderella) is nervously walking into the Prince's ball. She takes a moment to steady herself and calm her nerves by simply saying "Breathe."

My calming "Breathe" mantra changed a bit after hearing Anna Nalick's lyrics to Breathe (2 AM). Suddenly the Breathe mantra also had a beautiful melody and expanded to "Breathe... just breathe" and if need be a bit longer with "Breathe... just breathe, Oh breathe, just breathe."

For me the breath-focusing lyrics combined with a soothing melody and sung in Anna Nalick's beautiful voice is very calming.

Taking a moment and remembering to "Breathe, Just Breathe" serves as a helpful reminder that when I feel stressed, I need to breathe and the act of breathing will help relieve the tension and calm my distress.

Breathe Banner available on Amazon

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Breathe Just Breathe

2 AM - Acoustic Version

Breathe (2 am) by Anna Nalick

Anna Nalick's Breathe (2 am) has become a personal mantra for me.

The lyrics to Breathe (2 AM) capture the frustration that one often feels with life and relationships and balances that distress with the calming lyrics found in the line "Breathe... just breathe."

Video uploaded by wondersniff.

Anna Nalick - Acoustic Version

Breathe Just Breathe Lyrics

This breathe lyric serves as a helpful mantra to use when stressed. In addition to the calming lyrics, her beautiful voice is very soothing which helps to enhance the relaxation quality.

2 AM and I'm still awake, writing a song
If I get it all down on paper, it's no longer inside of me,
Threatening the life it belongs to...
No one can find the rewind button, girl.
So cradle your head in your hands
And breathe... just breathe,
Oh breathe, just breathe

Breathe (2 AM) Music and Lyrics by Anna Nalick

Anna Nalick Performing Breathe (2 AM)

Music video by Anna Nalick performing Breathe (2 AM). (C) 2004 SONY BMG Music Entertainment uploaded by annanalickVEVO.

2 AM - Anna Nalick

I've written several posts and articles over the years about the benefits of "Just Breate" as a mantra for coping with challenges.

A Reminder to Breathe

Relaxation Breathing

Healthy Aging

Breathing to Relax and to Heal

Breathing is something that is with you all of the time, something you can choose to focus on, or something that you can ignore and it continues to go on subconsciously.

Dr. Weil points out that the breath is controlled by two sets of nerves, one is the voluntary nervous system and the other to the involuntary or autonomic system. Our breath is the bridge between these two systems. Thus breathing is the only bodily function that can be performed both consciously and unconsciously, voluntarily or involuntarily.

Stopping to focus on the breath, to take a moment and to remember to 'Just Breathe' can be very effective in helping to consciously relax and to heal.

Breathing is an effective technique for stress reduction and managing chronic illnesses, enabling those who are stressed to readily use a technique at their fingertips (or more appropriately their nose tip) to reduce stress through the day.

Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.

— Andrew Weil, M.D.

Breathing with Dr. Andrew Weil

Learn about the 4-7-8 Breathing technique used by and taught by Dr. Andrew Weil and then some of the science behind why breathing matters.

How to Perform the 4-7-8 Breathing Exercise - Video

Relaxation Breathing or 4-7-8 Breathing

The Relaxation Breathing or 4-7-8 Breathing demonstrated by Dr. Weil in the video above is an easy technique to learn and to teach.

1. Breathe in through the nose counting to 4

2. Hold for a count of 7

3. Breath out to a count of 8.

4. Repeat for 4 cycles

Relaxation breathing should be done at least twice a day for the calming benefits.

Breathing Exercises

  1. In addition to the Relaxation Breathing or 4-7-8 Breathing technique demonstrated above, there are two other easy breathing exercises from Dr. Weil's article on Breathing: Three Exercises.

Stimulating Breathing - Bellows Breathing

This technique is a good way to get a quick, invigorating energy boost. It is noisy.

1. Breathe in and breath out rapidly through your nose. The inhalation and exhalation should be the short but equal length of time.

2. Continue breathing in and out as rapidly as possible for ~ 15 seconds.

3. Breathe normally after finishing a cycle.

4. After finishing you should feel energized and invigorated.

Practice bellows breath (stimulating breath) increasing practice intervals by five seconds, until reaching a minute.

Bellows Breathing is one technique that is showing improved lung function in athletes.

Counting the Breath - Simple Breathing Technique

This is one of the easiest breathing techniques frequently used by monks.

1. Sit comfortably.

2. Close the eyes.

3. Take a few deep breaths slowly and quietly.

4. Start by count "one" as you exhale.

5. Continuing counting on the out breath up to "five."

6. Once reaching "five" start a new cycle.

Try to work up to 10 minutes counting your breaths as an easy form of mediating.

How to Use Mindfulness and Breathing to Heal

More on Breathing

Breath is the bridge which connects life to consciousness,

which unites your body to your thoughts.

— Thich Nhat Hanh, The Miracle of Mindfulness

More Ways of Coping with Stress

The Healing Power of the Breath

Health Benefits of Breathing

There are many health benefits from breathing. Some are related to the effects of increased lung volume and improved oxygenation, others are related to relaxation effects.

Some of the different health issues that can be improved by breathing include:

  1. Stress
  2. Anxiety and Panic Attacks
  3. Depression and Mood Disorders
  4. Asthma
  5. Increased endurance
  6. Improved sports performance
  7. Decrease Pain
  8. Manage Chronic Illnesses

    Heart disease, High blood pressure, Cancer and HIV/AIDS

Breathwalking - Video

Integrative Wellness Rules

More on the Health Benefits of Breathing

Breath and Performance

Olympic Swimmers

10 Minute Toughness

Importance of Breathing for Athletes

The importance of breathing, controlling the breath and using the breath as a stress reducing technique is particularly important for athletes. Olympic Gold winner Missy Franklin definitely knows how to control her breath and breathing while swimming.

Researchers are finding that certain breathing exercises can help boost performances during endurance sports like swimming and cycling. Exercises that strengthen the muscles that help with inhalation help to decrease the amount of oxygen needed and boosting performance.

Other researchers are discovering that yogic breathing, in particular the Bhastrika Pranayama or bellows breath, enhances lung function capacity and improves lung efficiency in athletes.

Many coaches, counselors, trainers and athletes recognize the importance of breath and breathing to athletic performance.

In The Mental Edge author Kenneth Baum spends quite a bit of time writing about breathing including "Breathing Your Way to Success" and how breathing can be used for instant relaxation and helping to maximize one's sport potential.

Terry Orlick writing In Pursuit of Excellence that real-world refocusing reminders often begin with a reminder to breathe, by taking one long, slow deep breath in followed by one, slow deep breath out. This helps you to shift your focus.

Breathing Exercise to Shorten Recovery Time

In the video below Julie Downey explains how to practice a super simple breathing technique athletes can use to recover quickly when sitting on the bench and dramatically improve lung capacity.

Breathing Exercise to Shorten Recovery Time - Video

Checking your breathing before any athletic event should be as routine as making sure your shoes are tied.

Without full, open breathing, you won't be able to perform to your potential.

Breathing properly is important because it sets the stage for other mental and physical responses that cue your body to prepare for competitive stress.

— Steven Ungerleider, Ph.D., Mental Training for Peak Performance

Mental Training Peak for Performance

Exercise to Improve Breathing Technique

Dorothy Harris, PhD, professor of sport psychology used breathing as part of her "Antidote to Competitive Stress."

This breathing exercise has been adapted from the description found in Mental Training for Peak Performance by Steven Ungerleider, Ph.D.

Start by imagining the lungs are divided into three parts or areas: bottom, middle and upper.

  1. First

    Close your eyes. Imagine filling up the bottom (lower) third of your lungs. Push out your diaphragm and open up your abdomen.

  2. Second

    Imagine filling the second (middle) third of your lungs. Expand your chest cavity and raise your rib cage.

  3. Third

    Imaging filling the upper third of your lungs. Raise your chest and shoulders.

Prof Alison McConnell on Power Breathe and Her Research

In this video from CSMHP (Centre for Sports Medicine and Human Performance) Prof Alison McConnell, professor of applied physiology at Brunel University London, discusses the Power Breathe, her research and her teaching.

Professor Alison McConnel on Power Breathe

Breathe Strong, Perform Better

Improving Breathing with Breathing Products

In the video clip above and in her book on Breathe Strong, Perform Better Professor Alison McConnell discusses several techniques to improve breathing strength and endurance.

One is the use of IMT (Inspiratory Muscle Training) with breathing exercisers to improve endurance in the lungs by training people to take fuller, more complete breaths.

McConnell is a professor of applied physiology at Brunel University in London who has worked with Olympic and world champions around the world helping them to optimize their breathing.

Basic Incentive Spirometers (the kinds used post-operatively in hospitals) can also be used as an inexpensive way to help improve lung volume.

With Portable Biofeedback Devices you can learn how to sync the heart rate with breathing rate using biofeedback. Slowing down the breathing can slow down the heart rate and help to relax and reduce stress.

More on Breathing and Athletes

Calming Breathing Techniques

Calm Buddha

Quick Deep Breathing Techniques

One of the simplest and quickest breathing techniques that I developed is one that I have shared with my students and in several blog posts.

This is a quick and easy breathing technique that can be used by anyone needing to calm down.

Breathe...Just Breathe.
Repeat until calm.
Repeat as needed.

This simple technique is easy to remember since all you have to do is "Breathe, Just Breathe" and yet it can help enormously in calming down when faced with stress and with challenges.

For another technique see the "Quick Calm Deep Breathing" video clip below.

Calm Buddha from 13dede

Quick Calm Deep Breathing Technique

In this video Stress management expert Jordan Friedman demonstrates how to used the Quick Calm Deep Breathing Technique.

This breathing technique is helpful in calming the nerves anytime one is faced with stressful events like presentations, exams, arguments, driving, flying and panic episodes. Just remember "I am warm" and "I am calm."

Simple Breathing Techniques

Breathing and sighing are both ways of getting more air into the lungs, more oxygen into the body while emptying out the excess carbon dioxide.

These are some of the simple breathing techniques that I have used and have recommended for stress reduction and in particular for coping with challenging times.

3 Slow, Deep Breaths

This technique can be easily done in less than a minute as a quick way to calm down.

1. Focus on breathing.

2. Inhale and breathe deeply.

3. Exhale slowly.

4. Repeat 3 to 4 times.

Relaxing Sigh

A bit longer than the slow, deep breaths, sighing is an effective way of relaxing.

1. Sigh, breathe out deeply.

2. Breathe in. Let air enter the lungs effortlessly.

3. Repeat until feeling relaxed. It may take 8 to 12 times.

Mini Stress Break

1. Find a quiet place to sit or stand.

2. Close your eyes.

3. Slowly count backwards from 10 to 0.

4. While counting, imagine that all stress and worries are shrinking in size and importance. When you reach 0 and they are smaller.

5. Open your eyes.

6. Repeat if necessary until calm.

Easy Breathing Exercises

The single most effective relaxation technique I know is

the conscious regulation of breath.

— Dr. Andrew Weil, Breathing: An Introduction

Breathing Exercises on Video

Several video clips with helpful breathing exercises including a One Minute Breathing Meditation from Neil708, Steady and Grounded Guided Meditation from DrDeanOrnish, Breathing Relaxation Exercise from DavidGarrigus and another Guided Meditation from Lori Granger, LMFT of the CenterforMindfulness.

Breathing Calm - One Minute Meditation

Pause, Relax and Breathe

Breathing Relaxation Exercise - Video

Wall Decor Decal

Sitting with Breath - A Guided Meditation

Breathing with Children

Tingsha Bells in the Classroom

Tingsha Bells in the Classroom

Tingsha Bells in the Classroom

Using Breathing Techniques with Children

Teachers, school administrators and parents are recognizing the benefits of using breathing techniques with children as a way to help them calm the nerves, unwind, de-stress and be more focused with their work.

Breathing exercises can be used with children any time they feel stressed or anxious, or just need to calm down.

Having children or students use a simple auditory cue like the Zenergy Meditation Chimes as seen in the video clip that follows or the Tingsha Bells shown in the image to the right is a quick way for teachers and parents to help them become more aware and conscious of their breathing.

The meditation chimes and the Tibetan bells are both soothing sounds that can be easily used to signal starting and stopping breathing exercises.

I have even seen both the meditation chimes and Tingsha bells used as a more calming way than yelling to summon participants back to conferences.

Mindful Breathing with Children

Learn how teachers are using Mindful Breathing to help students focus and get ready to learn from kidsNfamilies.

Mindful Breathing - Video

Tingsha Meditation Bells

Zenergy Chime

More on Using Breathing Techniques with Children

Breathe In ... Breathe Out

Inhale, Exhale

Inhale, Exhale through the Nose

Inhale, Exhale through the Nose

Breathe In, Breathe Out Practice

Perhaps the most simple breathing technique is one that gets you to tune into the breath.

1. Breathe in.
2. Breathe out.
3. Repeat.

This "Breathe In, Breathe Out" breathing technique is one that can also be uses as a mantra or even adapted to a simple meditation practice for stress relief that can be done in the time it takes for a single breath cycle.

Think about all of the emotions, qualities or elements that you would like to breathe into your body like peace, love, tranquility, harmony, patience, compassion, caring, grace, gratitude, balance, abundance, serenity, wisdom and healing.

Then think about the emotions, qualities or elements that you would like to breathe out like stress, anger, negativity, envy, anxiety, resentment, jealousy, worry, self-doubt, rage, old hurts, mistrust and doubt.

Linda Ferguson, author of Path for Greatness: Work As Spiritual Service uses a simple Mindfulness Practice that involves breathing in and breathing out. When driving to work stopped at red lights or any other time during the day use the following phrase,

"Breathe in peace and harmony. Breathe out compassion and caring." Then take in the characteristics that you desire, "I am harmony, I am compassion, I am ... " Repeat as needed.

Nose by tailesin

Breathing In and Breathing Out

Some of the examples of Breathing in and Breathing Out that I was able to find. Be sure to add your own in the next section.

Breathe In the Good, Breathe Out the Bad

Breathe In Peace, Breathe Out Stress

Breathing in Suffering, Breathing Out Compassion

Breathe In Peace, Breathe Out Love

Breathe in the Future, Breathe Out the Past

Breathe In Experience, Breathe Out Poetry

Breathe In Peace and Harmony. Breathe Out Compassion and Caring

Breathe In Peace and Tranquility, Breathe Out Stress and Anxiety

Comment on Breathe In ~ Breathe Out

There are many different qualities, elements and emotions that people would like to breathe in and breathe out.

What qualities do you want to breathe in or breathe out?

Mindful Breathing

Quiet Zen Leaf

Practicing Mindful Breathing

With Mindful Breathing as with other mindful practices, one becomes more focused and aware of the practice, in this case on breathing.

In becoming more mindful about breathing one first needs to find out how to breathe. With one hand on the chest and one on the abdomen determine if the chest is rising more or the stomach is rising more.

To be breathing correctly, as with deep breathing, the stomach should rise more than the chest.

Any of the breathing exercises featured on this page can serve as activities that help on become more mindful. With a bit of practice it will be come second nature to be able to tune into the breath and to breathing and then use it as a readily available relaxation method.

Zen leaf by gryhnd

Mindful Breathing and Deep Breathing Videos

Several videos to help you with your breathing Mindful Breathing from veriawellness and Deep Breathing At Home Exercise from naturalqi

Mindful Breathing Tips

Just Breathe....

Just Breathe Wall Decal

Just Breathe Wall Decal

Wall Decal

Deep Breathing at Home

Visual Breathing Reminders

Breathe Affirmation Banner

Breathe Wall Decor as Reminders

One easy way to remind oneself to breathe every day, is to have wall hangings, banners, decals, prints and posters with "Just Breathe," "Breathe" or with breathing quotes on the walls; this way every time one of these wall decoration is viewed it is a reminder to think about breathing.

Many of the breathing quotes like an inspiring quote "Just Breathe; you'll never live this moment again," "Breathe and enjoy life," "Breathe You're Home," or the one from Oprah Winfrey, "Breathe Let go. And remind yourself that this very moment is the only one you have for sure."

These quotes can also serve as inspiration in addition to being helpful reminders to breathe.

Breathe Banner available on Amazon

Breathing as Part of a Zen Home

Breathing is also an element that many people want to incorporate into their calming or Zen home décor. One can incorporate reminders several ways.

  • Creating a Space
  • Hanging up Visual Cues
  • Using aromas, aromatherapy
  • Displaying flowers

When creating a Zen like environment breathing might be used to create a 'space' to breath in or as reminders in the home or office to just breathe.

Putting up breathing quotes or calming images like the decals in the photo can provide visual cues to breathe, or in this case to pause, relax and breathe.

Including calming scents from potpourri, diffusers or candles can help to encourage deep breathing and can be a good way to practice breathing as one inhales soothing aromas.

Even displaying flowers is a way to encourage people to stop, "smell the roses" and inhale deeply.

Smelling the Roses

Smelling the Roses

Smelling the Roses

Silver Cuff Bracelet

Breathe Jewelry

One of the ways that I like to keep a visual reminder with me at all times is to wear a necklace or usually bracelet inscribed with "Breathe" as a reminder to pause, relax and inhale deeply.

I can stop for a few seconds, look at my bracelet, connect to the breath and calm down, helping me to relax, de-stress and enjoy the health benefits of respiration.

Have you done anything with breath work?

Share your thoughts in the comment section below.

© 2012 Kirsti A. Dyer

Comment on Breathe Just Breathe

Kirsti A. Dyer (author) from Northern California on November 01, 2012:

@PassionatelyCur: Since you are a respiratory therapist you understand the importance of breath.

PassionatelyCur on November 01, 2012:

Love this lens! I'm a respiratory therapist, and I totally support focused breathing and any benefit that may come from it (medically, spiritually, whatever)! : )

Kirsti A. Dyer (author) from Northern California on August 16, 2012:

@anonymous: Makes sense that your horse would relax too, since animals sense anxiety.

anonymous on August 15, 2012:

This is something I hear often when I am riding - breathe! When I do - I relax and so does my horse.

Vita Activate on August 15, 2012:

Nice lens ! Thank you for sharing.

Kirsti A. Dyer (author) from Northern California on August 14, 2012:

@KellyMediaBest LM: Since the breath lives between the voluntary and involuntary systems in the body, it can serve as a bridge. Glad to read that you learned something.

Kirsti A. Dyer (author) from Northern California on August 14, 2012:

@anonymous: ... and a technique that is at your disposal any place, any time.

Kirsti A. Dyer (author) from Northern California on August 14, 2012:

@MelanieMurphyMyer: Glad to know it will be a helpful lens for you to include.

anonymous on August 14, 2012:

Hahaha....great lens. Now I have a technique to overcome stress

Kirsti A. Dyer (author) from Northern California on August 14, 2012:

@EMangl: A great time to think about it. Stopping to breathe can help diffuse anger.

KellyMediaBest LM on August 14, 2012:

I never really thought about the fact that breathing is the bridge between our conscious self and out subconscious self. What a cool realization. I have done yoga a couple of times and love that focusing on breathing really does relax you and make you feel at peace. Cool lens!

MelanieMurphyMyer on August 14, 2012:

Great article - thank you for writing it. I am going to share it on facebook and also add it to my Natural Remedies For Cystic Fibrosis lens.

EMangl on August 14, 2012:

rarely i think about it, only when very angry to stop exploding

Kirsti A. Dyer (author) from Northern California on August 14, 2012:

@pheonix76: Thank you for sharing your experiences with breathing. It is a great reminder that one is alive.

Kirsti A. Dyer (author) from Northern California on August 14, 2012:

@MaggiePowell: I am happy to read that you were able to relate to the Ever After reference and the Anna Nalick song.

pheonix76 from WNY on August 13, 2012:

I certainly think about my breathing when I am exercising, but I also find it so calming and reassuring to sometimes focus on my breaths. I like thinking about my breathing -- it is a wonderful reminder that I am alive and well. Thanks for an informative lens.

MaggiePowell on August 13, 2012:

Excellent.. I use some breathing techniques when I exercise, look for sleep or need to relax. Loved the Ever After scene (my daughter and I revisited the movie just last week) and love the Anna Nalick song. Great Info.

Kirsti A. Dyer (author) from Northern California on August 13, 2012:

@anonymous: Hopefully reading this page will be a good reminder for you.

anonymous on August 13, 2012:

Great advice. I need to follow these breathing exercise more often, they do work.

Kirsti A. Dyer (author) from Northern California on August 13, 2012:

@grannysage: I am happy to hear that the timing of the lens was helpful. Having visual reminders up as banners or posters or wearing a piece of jewelry helps me to remember to breathe.

Kirsti A. Dyer (author) from Northern California on August 13, 2012:

@hartworks lm: Thank you for sharing that breathing helps with staying centered.

Kirsti A. Dyer (author) from Northern California on August 13, 2012:

@Scarlettohairy: Now you know why they recommend taking deep breaths before recording, to help you calm down and focus.

grannysage on August 13, 2012:

Just what I needed today which was rather stressful. I find that sometimes I forget to breathe and then my autonomic system takes over and I let out a huge sigh which sounds to others like I am sad or something. No, I just forgot to breathe. I just might have to get some Breathe banners or decals to remind myself. Love the advice, and the chime which they used in the videos which we happen to have in our house.

hartworks lm on August 13, 2012:

Fabulous number of tips! I do breathing exercises almost every morning, and they help center me for the day.

Peggy Hazelwood from Desert Southwest, U.S.A. on August 13, 2012:

This is such good information. I volunteer recording books for Learning Ally and they want us to take deep breaths before we start. I need to remember this for more occasions.

Kirsti A. Dyer (author) from Northern California on August 13, 2012:

@SusanDeppner: Thank you.

Kirsti A. Dyer (author) from Northern California on August 13, 2012:

@jlshernandez: Thank you for the reminder. I'd forgotten that I almost automatically use deep breathing at the dentist (especially when getting shots).

Kirsti A. Dyer (author) from Northern California on August 13, 2012:

@DebMartin: Thank you. Glad you like the mini stress break, it is one that I've recommended for some time.

Kirsti A. Dyer (author) from Northern California on August 13, 2012:

@favored: Remembering to breathe is such a simple way to de-stress. We just have to be more mindful of our breathing.

Susan Deppner from Arkansas USA on August 13, 2012:

Great advice, beautifully presented!

Stephen Bush from Ohio on August 13, 2012:

SquidAngel blessings.

jlshernandez on August 13, 2012:

Breathing calms the nerves especially when I am at the dentist. It is good for our well-being overall and help with blood circulation. Thanks for sharing and a reminder that we should all breathe.

DebMartin on August 13, 2012:

Beautiful lens. And thanks for the reminder. I focus on my breathing each day when I meditate. And I love the Mini Stress Break! d

Fay Favored from USA on August 13, 2012:

I am very mindful of my breathing all throughout the day, and take time out to de-stress with breathing. I've learned to do it from my training. Glad you brought this into the light. It really helps.

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