Could this 10-minute wellness habit help transform your health? Check out this beginner’s guide
Breathing and thinking are tasks we do effortlessly every day, rarely giving them a second thought. But what would happen if you did pay active attention to your breathing, even just for a few minutes? What would happen if you stopped the constant train of thoughts chugging through your mind and remained in the present moment? Well, you might find that a lot can change.
Breathwork and meditation may seem like simple practices. However, they can completely transform your mental and physical well-being when done consistently and properly. As Tom Ingegno, a wellness expert who specializes in integrative health explains, these techniques help bridge the gap between our conscious mind and the autonomic nervous system, allowing us to better manage our stress, zone in our focus and sink deeper into states of relaxation.
Why breathwork matters
Breathwork can be used as a tool to directly regulate the nervous system, influencing heart rate, blood pressure and stress responses.
“By controlling our breath, we are taking control of something our body does naturally, and altering it can positively impact our stress response,” Ingeno said.
Proper breathing improves oxygen uptake, supporting better cellular function and energy levels while also calming the mind.
Why meditation matters
Meditation complements breathwork by fostering true self-awareness, reducing anxiety and creating a more positive overall mood. When they discover how to start meditating, beginners tend to experience better sleep quality, decreased anxiety and a heightened sense of calm. According to Ingegno, the key is patience, as “seeing these benefits may take some practice and time, but they do happen.”
How to get started
For anyone new to these practices, Ingegno recommends starting small and doing your best to stay consistent. One of the simplest techniques is box breathing, which goes like this: inhale for a count of four, hold for four, exhale for four and hold for four. Repeat this for a few minutes daily.
For meditation, you can try a technique called body scan — lie down, close your eyes and bring attention to each part of your body one by one, noticing sensations without judgment. For example, start at your toes and work upward.
If any intruding thoughts pop into your head, remember the 3 Rs: recognize, release and return. Recognize the thought you’re having, release it from your head and return to the present moment. You can even try to picture the thought as a balloon — imagine yourself snipping the string and see the thought floating away.
Building a consistent practice
Keep in mind, consistency is more important than duration. Ingegno advises starting with 5–10 minutes a day, explaining that short, regular sessions often yield better results than infrequent, longer ones.
“Even 3–5 minutes of focused practice daily can lead to noticeable benefits over time,” he said.
Attach your practice to existing habits, such as deep breathing before meals or a short meditation after brushing your teeth. This way, these wellness hacks will soon be like second nature to you.
Tailoring breathwork and meditation to your needs
Different techniques might be better suited to different wellness goals. For stress relief, slower breathing and calming meditations work best. For focus, mindfulness exercises can be more effective. Experiment with various times of day, such as early mornings when your mind is naturally calmer, to find what works for you.
Incorporating breathwork and meditation into daily life
These practices can also integrate seamlessly into any other wellness routines you already have established, from supplementing physical exercise to promoting mindful eating.
A short meditation before meals can help you eat more consciously and breathwork can improve your body awareness during workouts. “When we manage stress better, we tend to make better choices, including in our diet and sleep,” Ingegno said.
Ultimately, breathwork and meditation offer a holistic way to improve both mental clarity and physical health. With practice, these techniques become powerful tools for managing daily stress and helping you on your way to a more balanced, mindful life.
*This article contains general health information and is intended for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider if you have medical questions and before making any decisions or changes related to your health.
This story was originally published September 11, 2024 at 6:58 PM with the headline "Could this 10-minute wellness habit help transform your health? Check out this beginner’s guide."
