How many times have people told you to relax? To calm down? To take deep breaths like in yoga?
“Deep breaths? Hah! That’s a joke, I can barely breathe” you might think. If you’re constantly juggling responsibilities from point A to B to C, meditation and deep breathing may seem like an unattainable luxury. You’re so immersed in your work, deadlines, and daily routines that even pausing for a deep breath feels impossible. You tell yourself: One day, when I have more time, I’ll get to that.
Sound familiar?
It’s frustrating, isn’t it? There should be something you can do to relax in between tasks, but with so much demanding your attention, how?
Why Practice Mindfulness and Deep Breathing?
Mindfulness and deep breathing are known to clear out mental clutter, promote relaxation, and reduce stress. When we’re stressed, our breathing becomes shallow, limiting our oxygen intake and keeping us in a constant state of tension.
Exhalation plays a crucial role in eliminating carbon dioxide and allowing our bodies to take in more oxygen. But when we’re stressed and rushed, we rarely inhale and exhale fully.
So how can we integrate deep breathing into our daily lives without carving out extra time?
The Perfect Solution: Be a Kid again and Bubble Time!
Even if you don’t have young kids, bubble blowing can be a fun and relaxing way to practice mindful breathing. Watching bubbles float and pop can be just as mesmerizing and soothing for adults.
Bubble Time as a Mindfulness Exercise
Even though it’s playtime, you can turn it into a simple system for relaxation:
- Get a bottle of bubble solution and a wand.
- Take a deep breath in, then exhale slowly through your wand.
- Observe how the slower you exhale, the more bubbles you create.
- Focus on a single bubble—observe its rainbow reflections.
- Follow a bubble as it drifts into the sky until it disappears.
- Notice the relaxation in your body as you repeat the process.
- Continue for as long as you enjoy.
Alternate Breathing Exercises
If bubbles aren’t your thing, here are two other simple breathing exercises you can try:
Smell the Flower, Blow the Candle Exercise
- Imagine holding a beautiful flower in one hand and a candle in the other.
- Take a deep breath in through your nose as if you are smelling the flower.
- Slowly exhale through your mouth like you are gently blowing out a candle.
- Repeat this a few times, focusing on the sensation of your breath.
4-7-8 Breathing Technique
- Inhale deeply through your nose for a count of 4.
- Hold your breath for a count of 7.
- Slowly exhale through your mouth for a count of 8.
- Repeat this cycle 3-4 times to promote relaxation.
The Benefits
By engaging in this simple, playful activity, you’re not just having fun—you’re also practicing deep breathing, expelling carbon dioxide, and taking in fresh oxygen. This naturally calms your nervous system, making you feel more relaxed and present.
The best part? You don’t need to set aside extra time for meditation. This simple, joyful practice fits seamlessly into your day.
So next time you’re feeling overwhelmed, grab a bubble wand, take a deep breath, and let the stress float away. Happy breathing!