By Dr. Michelle Irwin

For some, the thought of taking time out of their day to focus on their breathing or mental state is going to add stress instead of taking it away. The truth is, mindfulness doesn't have to take away from your day, it can be incorporated into what you are already doing, especially when it is time to settle down for bed.

When you think of meditation you may envision a monk-like state where you are sitting still doing nothing externally but diving deep into your subconscious, and you would be right for some type of meditation. But meditation can be as simple as being mindful of your breathing. Taking deep breaths in a controlled pattern is a form of meditation that can be done at any time of the day. I do it when I am adjusting my patients to focus on the person in front of me or while driving to keep from feeling stressed about the traffic. I especially do it when I am going to sleep in order to focus on my nightly meditations for deep sleep.

There are a few breathing exercises to choose from. First is Box Breathing. This typically follows a 4-count rhythm where you breathe into the count of 4, hold for 4, breathe out for 4, and then hold again for 4 counts. Do this anywhere from 1 to 3 minutes. Next, is a 1 to 2 Breathing Rhythm. This is where you breathe in half as long as you breathe. For example, breathe in for a count of 4 and out for a count of 8 for 6 cycles. Whether you are doing 4 to 8 or 5 to 10, a 6-cycle rhythm will help you to reset without anyone being aware that you are meditating. These breathing exercises will help to reset your nervous system to be in a rest and relaxation state rather than a fight or flight state.

When making adjustments to a regular rhythm, breathing is easier and you can reach that deep relaxation state faster as well. If you haven't been checked regularly, this could be the right time to get on a Chiropractic rhythm for your health long term and make it easier to expand your stomach for those deep belly breaths that are needed to relax and help you digest those healthy meals you are eating.