The 18 Second Breath

You may have heard the phrases “get in the moment,” “be present,” and “embrace the power of now.” In fact, these types of phrases have even become somewhat cliché over the last 20 years, as they’ve gained popularity. Nonetheless, the reality is that all we have is this moment. And I mean that —we have this one, and now this one, and so forth. 

The trouble is that we tend to focus on the future or the past, which can lead to anxiety or depression. When we “futurize”—planning for the future, setting goals, or having visions, and then becoming attached to the desired outcomes, this creates anxiety, discontentment and stress. Similarly, if we “pasteurize” (haha), which is to attach ourselves to things in our history or past, we create depression, sadness, and longing. 

Try This Technique

So how do we get in the moment? Well, I’d like to share with you what I call The 18-Second Breath, which involves taking a conscious, intentional breath in and out. First, we breathe in through the nose to the count of six, then we hold for two counts, and then we release fully through the mouth for eight to ten counts. This breathing exercise helps relax the mind, release tension in the body, and allow endorphins to kick in, leading to a calm, peaceful state of relaxation in the moment.

When we constantly focus on the future or the past, our muscles constrict, and our blood vessels dilate, leading to stress and potential illness. By employing mindfulness techniques like this breathing exercise, we counteract those tendencies, and we put our body into a more peaceful state. The 18-second breath is an effective tool to help us be present in the moment and open the door to personal freedom. 

Practice Keeps Us Present

This breathing technique takes only 18 seconds and can be done anywhere. After taking the 18-second breath, our mind might still wander, but our body is present in the moment. We can use the present moment to make healthy choices, walk through challenging decisions, and think about what we want and where we want to go. By repeating this exercise, we can release the past or the future and stay mindfully in the present.

Even if you feel like you don't have enough time to practice mindfulness techniques, you can always find 18 seconds to do this exercise. If we want to take it to the next level, we can do three rounds of the 18-second breath with four-second intervals in between, which adds up to one minute. This technique helps us feel calm, present, and ready to face whatever life throws our way. So, take a deep breath, relax, and enjoy the peace and serenity of this moment.

Much Love,
Noel Neu, The Songwriting Therapist™