Remember to breathe!


It is so easy to get caught up with stress, to be busy and to feel overwhelmed. However the best tool to manage stress is something we always have with us: the breath. It is actually so simple, and yet we tend to forget it. We rarely pay attention to our breath during the day.

The last weeks I’ve been reading “The Art of Communication” by Thich Nhat Hanh, a Vietnamese monk and Zen master, and it really got me thinking about how much power lies in our breath. If we use it consciously, it can help us reduce the feeling of stress and acquire a greater sense of calmness.

Thich Nhat Hanh encourages us to be more mindful in everything we do. The first step is to pay attention to our breath; by paying attention to our breath we bring the awareness back to our body and to the situation we are in right now.

What often happens when we work is that we tend to be so focused on our thoughts, ideas, and the problems we are trying to solve. On our plans, emails, conversations we have had, and meetings we are going to have. We move from one task to another without any kind of break. Quickly the day passes and our mind is galloping away like a wild horse.


“Breathing in I am aware of my body, breathing out I release all the tension in my body”  T.N.H


It often feels like it is more productive to act fast and get as much done as possible. However I have found that by taking short breaks, looking away from the computer screen, breathing, and changing my seating position, I can work more consciously. I get better at distinguishing between things that are important and things that can wait. It stops me from merely reacting to whatever lands on my plate, and instead I have the opportunity to choose to respond. When we react we are often driven by our emotions, whereas when we respond we act from a more conscious place.


“Whenever the phone rings, you can hear it as a bell of mindfulness and stop whatever you are doing. Instead of rushing to answer the phone, you can breathe in and out with awareness three times before answering the phone to make sure you’re truly present for whoever is calling.”  T.N.H


It is all about changing your way of seeing things. By consciously trying to be aware of your breath, your body, and your actions throughout the day, you get less carried away by the stream of inputs, demands and pressure that meet you.


“When you breathe in mindfully, there is a happy reunion between the body and mind. This doesn’t take any fancy technique. Just by sitting and breathing mindfully, you’re bringing your mind home to your body. Your body is an essential part of your home. When you spend many hours with your computer, you may forget entirely that you have a body until it’s too achy, stiff or tense for you to ignore. You need to take breaks and return to your body before it gets to that point”  T.N.H


I invite you to try breathing like this:

Inhale deeply, feel the air going through your nostrils down the lungs, expanding them and expanding the entire trunk of your body; lung, stomach, lower back and waist. Then open your mouth and exhale fully in an even and gentle way. Feel your breath going out, and releasing a wave of relaxation through your entire body from the top of your head and all the way down to the tip of your toes. Notice your scalp, your forehead, your eyes, your temples, face, throat, shoulders, neck, arms, chest, stomach, back, hips, pelvis, legs and feet.

Breathe deeply like this three times, and notice how you feel afterwards. Notice how you come back to your body. How the activity in your mind has slowed down. How the tensions in your body have loosened. How whichever emotion you were feeling before is less strong now. Breathing deeply is such a simple exercise, but the effect is great, and you can do it anytime and anywhere.


“Breathing in and out three times is enough to release the tension in the body and smile, and then we can continue our work.”  T.N.H


I would love to hear, how it feels when you take time to breathe deeply and consciously throughout your day.

How walking keeps me sane

Maybe you are just like me; you sit in front of the computer, working on your projects and forget everything around you. Where you are sitting, what the weather is like outside, how your body feels. Minutes quickly turn into hours. The longer you sit, the harder it is to let go, to take a break. I notice how it seems like my sensory scope diminishes and my outlook becomes narrower and narrower as I focus intently on the tasks on my to-do list. I forget everything I know: that I’ll be more productive if I remember to take small breaks – that I’ll prevent a headache by getting up, drinking water, stretching my legs – that going on facebook, reading blogs doesn’t really count as a time out!

When you are self-employed work is endless, and this feeling of having a never-ending to-do list is what stresses me out the most. I constantly have to remind myself that it is important regularly to step back and enjoy what I have accomplished. And to step back to gain perspective, create space in my brain for new ideas, and get away from the computer.

What works best for me is to take a walk. While my feet move almost as if by themselves, and the air gently touches my skin, it feels like someone slowly removes my blinkers. I immediately gain perspective and thoughts flow in a way more fruitful way. I can distinguish between what is important and what isn’t. And most importantly I can feel my body again.

 “Above all, do not lose your desire to walk. Everyday, I walk myself into a state of well-being & walk away from every illness. I have walked myself into my best thoughts, and I know of no thought so burdensome that one cannot walk away from it. But by sitting still, & the more one sits still, the closer one comes to feeling ill. Thus if one just keeps on walking, everything will be all right.”
– Søren Kierkegaard

Losing touch with our body and being lead by our minds is one of the biggest roads to stress and burnout. I know from my own experience, how the mind can trick you into thinking tasks are a matter of life and death. And that you have to continue no matter what. Beyond exhaustion. I’ve learnt my lesson.

How do you make sure you don’t work beyond your limits?