Current research indicates that just 3 intentional breaths is enough to mindfully “flip the switch” and calm the brain.
Try it yourself: 3 actions for 3 breaths. Pause. Breathe. Repeat.
1. Disconnect the Wandering Mind
Focus on the body, specifically softening the belly and deepening the breath, slightly extending the exhalation. This intentional shift effectively downregulates the sympathetic nervous system, dialing back stress and easing the mind. Focus on the physical experience of the breath disengages the brain's Default Mode Network, which endlessly loops in projection and rumination.
2. Focus on Sensation
Observing the specific sensations of the breath experience engages the Present Centered Default Mode Network, or Task Positive Network. Focus on physical sensation "flips the switch" from neural autopilot to fully engaged presence.
3. Savor the Sweetness
Taking a moment to remember a particularly joyous moment, a Pause “memory gem” of heartfelt appreciation, helps to offset well-worn neural pathways to negativity bias. The more you savor, the more goodness you see on a daily basis, creating an upward spiral brain change and body memory for a new neural habit.
Pause. Breathe. Repeat.
Contact Suzanne and learn to leverage the Pause - 3 breaths to reset!