BREATH PRACTICE
Focused Breath Meditation
One of the most effective practices that can support anticipatory mindfulness is a Focused Breath Meditation Practice. This meditation practice physiologically influences the function and structure of our brain.
With meditation there is a decrease in the Default Mode Network. This results in less selfing, mind wandering and rumination. It also allows for a greater perspective of experience than the I centered approach.
There is an increase in the Frontal Parietal Network that is responsible for emotional regulation, flexibility and adaptability through greater possibility of shifting between the various brain networks.
Meditation leads to a decrease in function of the amygdala resulting in less fear messaging. The Frontal Parietal Network also inhibits the amygdala.
There is a decrease in age related cortical atrophy.
These structural and functional connectivity changes results in less emotional reactivity, greater resilience or recovery from dysregulation, improved equanimity, greater awareness but less identification and a path to transcendence of self.
A meditation practice is a wonderful support for anticipatory mindfulness as our mind is less likely to create selfing related triggering events. One is also better prepared to responsively meet with greater stability whatever presents itself.
One might experience an immediate feeling of a shift in one’s functioning mind when one meditates. However, the more critical aspect is the enduring changes that can occur when you get off the cushion or chair.
A formal focused breath awareness meditation practice needs to become a practice that is performed as consistently that you can. Ideally this means on a daily basis.
Microdosing of Breathing
The breath is important in supporting the relaxation response of the autonomic nervous system.
One can “microdose breathing” by remembering to intentionally breathe with a prolonged exhalation relative to the inhalation and slow breathing with 4 to 6 breaths a minute as often as you can remember throughout the day.
This form of breathing can be in the background as one performs another activity such as walking, eating, reading, waiting in line, driving etc.
It can also be a standalone practice in the moment when one does not need to actively engage with other or in a task.
These short bursts of controlled breathing are a great way to support a greater predisposition to be in a background state of a stabilized nervous system and a decreased tendency for emotional reactivity.
by Dr. Phil Blustein
September 6, 2024