A Daily Practice that Might Just Change your Life
Between meetings, traveling, and day-to-day work, time is a precious commodity, and stress is a constant companion. The idea of incorporating mindfulness into our daily routine can seem impossible. Who has time to totally disconnect when schedules are packed, and the phone has full bars?
But, what if I told you that your mindfulness practice could seamlessly fit into your day without having to go anywhere new or even turn off your phone? In fact, the answer may already be right in your hands.
The Data Doesn’t Lie
It doesn’t take a scientist to point out that we are more stressed now than ever before, but in case you’re in doubt, consider these facts.
The average number of data interactions per connected person per day is expected to increase dramatically, from 298 interactions per day in 2010 to almost five thousand interactions per day by 2025.
Source
Researchers explored trends over the past 20 years in the incidence of common mental disorders. One of the notable trends we observed was a sharp rise in the rates of anxiety, depression, and stress in adolescents and young adults over the past 20 years. Rates nearly doubled for those aged 16–24!
Source
In short, modern living has brought about unprecedented stress levels impacting our mental and physical health, our relationships, and our overall well-being.
The Science Behind Mindful Breathing
As a response to this, the scientific community has purportedly rediscovered a technique that ancient cultures have known for years: the benefits of meditative breathing.
Research published in the Journal of Psychiatric Research reports that mindful breathing techniques contribute to reduced cortisol levels, the stress hormone. Additionally, studies from the American Psychological Association affirm that incorporating mindfulness practices can lead to improved mental clarity and overall emotional well-being.
Breathing with Spinner Rings
At BlissMani, we are well acquainted with the difficulties of incorporating mindfulness into our hectic routines. So, we use a simple yet effective technique to help us find focus on the daily, and it goes like this.
- Find a Quiet Moment: Whether you're at a stoplight, your desk, or waiting for an appointment, create a moment for yourself. Make sure your notifications are off or your phone is face-down.
- Start spinning your ring in 1-second intervals: Feel the weight and texture of the ring between your fingers, preparing to engage in a focused breath cycle. Count to four to get the rhythm started.
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Perform the 4-7-8 Breathing Technique:
- Inhale quietly through your nose for 4 seconds, spinning the ring each second. This should be a deep full breath of air.
- Hold your breath for 7 seconds, still spinning.
- Exhale through your mouth for 8 seconds, squeezing every last bit of air out of your lungs, still spinning your ring on each second to help keep time and focus. You can make an audible sound as you breathe out if the situation allows.
Repeat this cycle for 4 breaths, gradually increasing as you become more comfortable. The total time needed for this is about a minute and a half. The act of counting breaths with the spinner ring adds a tangible and soothing element to the practice and grounds the nervous system (see stimming).
Closing with Gratitude
Expressing gratitude is a powerful way to conclude your mindful breathing session. As you finish your breathwork, repeat a simple gratitude mantra such as "I am grateful for this moment," or even more specific, “I am grateful for this stoplight!” This additional step reinforces the positive neural pathways you’ve just emphasized and enhances the benefits of your practice.
Conclusion
Incorporating mindful breathing into your routine really works wonders. If you find it hard to make time, spinner rings, with their rhythmic motion and tactile feel, offer a tangible way to anchor your focus during meditation. Based on centuries old traditions of tantric meditation, they are a beautiful adaptation of an ancient practice for today's modern world.
As you embrace this simple yet transformative practice of intention, focus and breath, let your spinner ring be your secret tool to ground you throughout the day. Remember to breathe, center yourself, and let the spinner ring anchor your practice in calmness and gratitude. Share this post with someone who needs it.
References
Worldwide data interactions daily per capita
Changes in Depression, Anxiety, and Stress Over Two Decades
Scientific References
- Smith, A., Zeiders, K. H., & Fernandez, J. R. (2021). The effects of mindfulness-based interventions on cortisol levels in adults: a systematic review and meta-analysis. Journal of Psychiatric Research.
- Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., ... & Ranasinghe, P. D. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine.
