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Mindful Breathing

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Our ability to observe our own thoughts and emotions is linked to neural networks primarily located in the prefrontal cortex, just behind the forehead. Meanwhile, intense and unsettling emotions such as anger and anxiety stem from the brain’s more primitive circuits in the limbic system.

Between the ages of five and seven, the brain takes a significant leap in its ability to regulate emotional impulses, and this capacity continues to develop throughout life (though during adolescence, emotional centres tend to mature faster than those responsible for self-control). The ability to stay focused and resist distractions — to observe impulses without immediately acting on them — can be trained and strengthened with the right guidance and consistent practice.

One simple yet effective way to cultivate this skill is through short mindfulness exercises, such as a three-minute breathing practice. This brief but powerful exercise functions as a mental “push-up” to strengthen focus and awareness.

If you’d like to give it a try, set a timer for three minutes and follow these steps:

  1. Bring yourself into the present — Adopt an alert yet comfortable posture. Close your eyes and turn your attention inwards.

  2. Tune into your body — Feel the contact between your body and the surface you are sitting on. Focus on your spine, sensing each vertebra stacked one upon the other, from the sacrum to the skull. Now, shift your attention to your mind and ask: “What thoughts and emotions are present right now? What physical sensations do I notice?” Acknowledge your experience with gentle curiosity, even if it feels uncomfortable.

  3. Focus on your breath — Follow each inhale and exhale. If it helps, silently say to yourself, “I am breathing in. I am breathing out.” Your breath acts as an anchor to the present moment, always available as a point of focus. Maintaining a steady rhythm between inhalation and exhalation can support a sense of awareness and calm.

  4. Expand your awareness — Imagine breathing with your entire body, including your posture and facial expression. When you feel ready, open your eyes and return to your day.

Practising this simple breathing exercise regularly can enhance focus and emotional self-regulation, bringing greater clarity and balance into daily life.

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