Pandemic Winter Health Hacks

5 Minutes of Breathing to Start the New Year off Right

A simple practice for every mood

“Meditation” is a word that sounds soothing to some and intimidating to many. But trying it out doesn’t have to be complicated. Finding five minutes a day to slow your breathing and practice stillness is a great starting point. Think of it as a way to make (a little) more room for all the feelings you carry.

A tiny-dose practice I like is this one:

• Find a comfortable seat wherever feels good — the floor, the couch, or even outside.
• Set a timer, ideally a kind-sounding one, for five minutes.
• Close your eyes, relax your shoulders and belly, and notice the pace and quality of your breath.
• Begin to work with the breath by gently inhaling for a count of three and exhaling for a count of four. If the exhale feels okay, extend it to a count of five.
• If thoughts invade, let them — but stay with the breath. As the cycle becomes familiar, you may notice the thoughts thin out.
• After a few minutes (or when it feels natural), let go of your count. Allow your body to breathe naturally until the timer sounds. It never hurts to smile as you open your eyes.