My journey into mindfulness started with mindful breathing and I still use it every day.

It’s likely the most popular way to practice mindfulness, too.

It’s so simple and yet it has a lot of depth.

Learning mindful breathing is like peeling an onion, you discover so many layers – so many insights about yourself:

How your thoughts and emotions can trigger you.

You can learn to understand your predominant thought patterns.

Do you plan constantly?

Do you talk down to yourself?

Do you reach for your smart phone when you are bored and anxious?

The insights you can achieve are amazing in that they can help you let go of the mental chatter you don’t need and even develop impulse control.

You can learn to notice when you are triggered and simply let it go instead of reacting based on your emotions.

This is incredibly empowering.

You can learn that don’t need to put yourself down, you don’t need to constantly plan or make mental to do lists, or think about past mistakes or work issues.

You have choice!

You can give yourself a break and make your mind strong.

You can take the steering wheel back, so that you are in control instead of letting your thoughts and emotions run the show.

You can focus your mind and truly be in the now, be there for yourself and your love ones.

What this means is that you can let go of worries about the past and the future.

You can help yourself calm down. You can become calmer and kinder.

You can even perform better when you learn to recognise your emotions and thoughts for what they are.

With mindfulness we develop and strengthen our mind. We are increasing our ability to focus, recognize and manage our emotions, make better decisions, and empathize in our relationships.

Many top performers know this. Athletes, soldiers, police, moms, children and business leaders practice mindful breathing to change the game.

We can teach ourselves to notice what our minds are doing, to be less easily pushed by our emotions and thoughts.

Studies have found that mindful breathing can reduce anxiety, promote self-regulation and positive thinking.

One study showed that daily mindful breathing was effective in reducing test anxiety and increased positive automatic thoughts in University students in just one week. (1)

Another study showed that mindful breathing training can improve inhibitory control and response monitoring. (2)

Learning mindful breathing in-depth has been empowering for me and so many of my students.

Mindful breathing has helped me recognise my inner critic and instead be a better friend to myself.

Mindful breathing has helped me recognise my inner lawyer, too. You know the voice that starts building a case against people and even loved ones when we think that they have hurt us.

It’s truly liberating to be able to choose to not pay attention to those voices.

This simple practice has helped me stay focused when I needed to be and to stay calmer and make better decisions when it mattered.

Now, even if I can’t promise exact outcomes and results… ( that would not be fair nor legal )

…I believe mindful breathing can help you in many ways, too.

With love,

Chris Bergstrom

( #1 Best-selling mindfulness author and teacher )

You pay attention to your breath—how it feels in your body to breathe.

This focuses your mind, and your mind gets to rest.

Mindful breathing is paying attention to your body to give your mind something to focus on.

When you focus on your breath, your mind has a chance to rest from all the thoughts that occupy it—be it worries about the future or negative experiences from the past.

By learning to focus on your own breathing first, you can learn to focus, calm down and even handle difficult emotions, thoughts and situations.

When you’re able to improve focus and feel better, you can improve many things.

Things like:

Pretty much anything gets easier when you’re able to focus and feel better.

Have you ever felt so strongly that you said or did something you instantly regretted?

I’m sure I have… everyone has!

With mindfulness practice you can learn to stay cool, when your buttons are pushed… so that your emotions can’t bully you.

With practice, you get to choose how you want to respond in difficult situations.

You can be cool, instead, and respond in a smart way when someone says or does something you don’t like.

You can respond in a smart way without getting hurt or hurting the feelings of others. How cool is that?

When would you like to be able to stay cool and smart?

How about this…

Have you ever wanted to do really well at something … but it was hard to focus?

Focus is key for success.

At school. At work.

At play.

Do you know what professional basket ball players do to improve their game?

Michael Jordan, Shaquile O’Neal and Kobe Bryant. These titans of pro basketball use mindfulness to change the game—to succeed—literally.

They’re under tremendous pressure when the play. And the funny thing is that when they train… when they shoot hoops they get it like 99% of the time.

At that level it’s easy for them. They’re that good.

But when a big game is on… what happens?

Yes, there’s pressure, they feel anxious… they need to perform and if their minds are not in the game they’ll fail.

So, to make sure they succeed they practice mindfulness.

Have you ever noticed that you perform better and achieve more when your mind is calm and focused?

It’s not just athletes that know this… top business leaders, innovators, artists, police and soldiers know this and use mindfulness to perform and feel better when it matters. To perform at their peak under pressure.

Now…

When would you like to perform at your best?

Maybe you want to focus on your football practice or your piano practice… to be your best… or when you’re anxious and want to stay cool when you need to speak in public or want to focus during a test.

It may seem surprising, but mental, physical, and social benefits of mindfulness practice arise from the simplest of practices: paying attention to our breath.

To me it’s the essential core practice of mindfulness.

A major focus of mindfulness is being fully present and not letting our minds wander to things in the past that we cannot change, or worrying too much about the future.

When we concentrate intently on the now, we can eliminate a significant amount of stress and worry.

This is a valuable lifelong skill you will be able to develop.

The idea is to deliberately slow down and bring more awareness to the mind and body experience.

When we learn to focus on just one thing like our own breath, our mind can calm down and grow stronger.

70.000 thoughts per day?!

This is how a lot of stress and anxiety build up…

Some scientists say that we experience 50.000 to 70.000 thoughts per day.

That’s close to something like one thought every 1.5 seconds.

Scientists also say we repeat 90 percent of our thoughts.

Meaning we’re thinking the same things over and over and over.


Many of those thoughts we repeat are worries, since our minds are constantly looking out for danger and how to not redo past mistakes.

But, are those worries and fears based on reality?

How many of those scenarios do actually happen?

“I’ve had a lot of worries in my life, most of which never happened.”― Mark Twain

Still, it’s no surprise… when you experience thousands gloomy thoughts you might actually start believing they are true.

Do you think repetitive negative self talk and worries might make you feel bad?

Most likely, if left unchecked.

This is how a lot of stress and anxiety build up.

Stress builds up when our minds constantly worry about all the worst could-be scenarios.

Luckily, the keyword here is could-be.

There’s this thing working against us.

Scientists call it the “negativity bias”.

It means that we, as humans, have a tendency towards negative thinking.

It’s not your fault, but it’s too easy to miss the good stuff unless we consciously pay attention to it.

We tend to forget about the good and remember the one thing that didn’t go well.

It’s not fair since most of the things in our lives are good or at least neutral.

Our brains are constantly looking out for potential dangers and disappointments… to help us.

The human brain has evolved to look out for problems—to help you survive.

Our brains zoom in on the smallest things that didn’t go well, downplaying the good stuff.

But, most of our fears never happen.

This is important.

Most of our fears never happen.

Sometimes our minds are so full of thoughts… we feel frustrated… we can’t sleep or we become overwhelmed.

And difficult thoughts often lead to difficult emotions.


Sometimes we experience angry thoughts—sometimes sad thoughts.

Sometimes we are excited by all the thoughts we have. So excited that we can’t focus and we feel restless.

It’s okay to have strong feelings, even difficult feelings are okay, but we can take a break and calm our minds.

We can, for example, take a few mindful breaths to have a break from all the busy thoughts… to see our thoughts for what they are.

Thoughts.

Not necessarily facts.

It takes some practice to realize this.

When we practice mindful breathing, we can discover that much of the chatter of the mind is just… chatter.

We learn that it’s not reality—it’s worrying—and that we can simply acknowledge our internal messages without getting caught up in the fear-based stories… before it all gets out of hand.

When we get a break from the worries, we can, instead, figure out what do about whatever it is that is bothering us—with a clear, calm mind.

With a focused and calm mind, we can discern:
what is true,
what is feasible,
what is brain chatter,
and what is fear-based worry.

This way, we can take action, make good decisions. Seek help or even fix a problem.

When our minds are focused and calm, it’s easier to work out problems and to talk about whatever it is that is causing us to be upset.

Mindful breathing practice can help you to recognize your thoughts for what they are and give you calm and clarity.

It’s powerful!

You CAN do it…

You can do it. I know you can.

Three-year-old children can do it.

Mindful breathing is taught in pre-kindergarten.

My now five-year old son has used mindful breathing to:

Pretty amazing!!

Mindfulness of Breath is for anyone who wants thrive.

It is designed for…

beginners with no previous experience…

and…

practitioners who want to deepen and refreshen their practice.

It’s great for:

And, if you want to teach mindfulness then…

it’s much like the safety instructions you get on an airplane:

“In case of emergency, air masks will drop from the ceiling. If you are traveling with a minor, please put on your own mask before helping the minor.”

If you take care of yourself you will become a beacon of light, beaming focus, calm and contentment.

What’s special about this course?

Mindfulness training often shows you what to do but fails to teach you how mindfulness and your mind work.

This course is designed to reveal some of the inner workings of mindfulness.

You will not only learn essential mindfulness techniques, you will also begin to understand the roots of suffering and the causes of happiness.

When you understand how your mind works, you will be better equipped and motivated to practice mindfulness, too.

Mindfulness of Breath is part of our Essential Mindfulness series that guides your through key mindfulness concepts and activities.

Mindfulness of Breath is designed to teach you key mindfulness skills you can enjoy for the rest of your life.

Learn simple tools to focus your attention, calm down, train yourself in emotional awareness and build lasting life skills for a healthier and happier life.

Try Mindfulness of Breath for 14 days, risk free. If you don’t love the mini-course I insist that you get 100% of your money back. Just let us know within 14 days of buying and we will refund 100% of your investment (no questions asked). Simply contact us via our support for a full, fast, and friendly refund. Get risk-free access below, and we’ll see you inside. 

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1) The Effectiveness of Daily Mindful Breathing Practices on Test Anxiety of Students

2) Short-term mindful breath awareness training improves inhibitory control and response monitoring