Centering Breathing Technique


Ah, Mondays… The refrain can be somewhat of a ritual for some.

And it has the potential to really set the tone for the day. The question, though, is whether this is the kind of tone you want to set for your Monday.

What kind of day would you like to have? What kind of week?

How about creating a new Monday ritual? Even if your day has already begun, let’s use this as a reset.

Take a moment.

If you’re sitting, shift positions so you’re sitting as tall as you can. Sit a little bit away from the back of your chair so that you’re not using it to keep you upright. Let your core do that.

If you’re standing, make sure your weight is spread evenly across both of your feet.

Regardless of whether you’re sitting or standing, do a posture check. Stand or sit as tall as you can. Assert your full height.

Place one hand on your stomach and one hand on your chest.

(If you’re standing and reading this on your phone, you might need to read this and then put the phone down. Don’t worry, the instructions aren’t complicated. You’ll be able to remember them.)

First, notice your breathing. Is your stomach rising first or is it your chest? Are you taking shallow, rapid breaths or are they deeper and slower?

Just watch your breathing for thirty seconds or so. Just notice when you breathe in and notice when you breathe out.

Now, if you aren’t already doing so, breathe in so that your stomach expands out first. Try to make your stomach expand outward in all directions. A 360-degree breath, if you will.

Now, for your next five breaths, when you breathe out, breathe out through pursed lips.

And breathe out all the air. Kind of like blowing out the candles on your birthday cake, but probably a little slower. Your cheeks may puff out a bit and that’s ok.

Do five full breaths like that and then notice how you feel.

Enjoy your Monday.