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I love this because it is a reminder that mindfulness is practice not perfection.

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I start and end each day with a long walk with my pup. Music really helps me settle into a place of self reflection on what lies ahead or what has transpired each day. The second walk is also a time to really reflect on connections made throughout the day and ways in which these were strong or could have been made stronger. It's self assessing without judgment.

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“Growing evidence has indicated that mindfulness practice induces both state and trait changes” (Tang, 2018, p. 30). Mindfulness meditation appears in the immediate sense to change the brain’s condition, connectivity, and pattern of activity temporarily. And yet, following more extended periods of engagement, such techniques may even change our disposition to mindfulness itself and make small shifts to an individual’s personality.

This really resonated with me. A trauma-filled childhood really held me back for decades of my life. In the spring of 2013 I was introduced to two therapies, EMDR and DBT that were really my first introductions to mindfulness. At that time, it was learning to sit with a feeling and not judge it or not want to crawl out of my own skin. Fast forward to 2025 and I can reflect on my current life experiences and my past trauma and I can see how much mindfulness techniques have made me a more compassionate, patient, autehentic, and open individual, which I believe impact and strengthen my personal relationships, my relationships with colleagues, my relationship with students and my relationships with the families I support.

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Need to be more mindful to clear out the mind...

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I don't really have something I do, which probably explains some of my mental health issues and being overwhelmed. When I was teaching at BHMS, I would do a mindful minute every day with homeroom and that was a nice way to start the time after lunch.

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I always defined mindfulness as 'being present". But I really like the article's emphasis: "Its definition aligns with its purpose, to help us see more clearly, respond more effectively to what life throws at us, and ultimately make wiser choices". I feel like for the purposes of education, this definition aligns with the every day difficulties of working in education.

Bailee Sandsmark, MCHS

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Last year, I started my first year of teaching, in conjunction with PPAP and getting my Master’s Degree. I felt like I was surviving last year, treading water. I definitely think I was present in moments with my students, but that whole idea of "living in the moment" felt absent in my personal life. I felt that this image and quote from Ted Lasso sums up mindfulness well. Also, who doesn't love Ted Lasso?? He's the best! This year (and in conjunction with this TLC), I want to prioritize mindfulness, living in the moment, and being present with myself, my feelings and emotions, and with the people I love and care about.

- Mikayla Singleterry

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Regina Chow Trammel, a social work professor at Azusa Pacific University, defines mindfulness as the “awareness of the present moment, being still, and practicing meditation.”

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Regina Chow Trammel, a social work professor at Azusa Pacific University, defines mindfulness as the “awareness of the present moment, being still, and practicing meditation.”

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Most of our lives these days often exhibit a hurried pace of life, where we constantly feel busy and when we do have a few moments of stillness and peace, we often fill those moments up with more things to do— emails to respond to, something to clean or tidy up, tackling another thing on our never-ending to-do list. I think slowing down and embracing facets of mindfulness can be an antidote to help us ruthlessly eliminate hurry in our lives.

- Mikayla Singleterry

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Some mindfulness practices I engage in are the following:

• exercise (going on walks, the gym, strength-training)

• reading novels and joining a book club

• prayer, reading the Bible, worship music

• therapy

• spending time with family and friends

• traveling!

- Mikayla Singleterry

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sampajañña (clear comprehension) image search

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Image search of sampajañña in Pali "clear comprehension" - Mike Inumerable

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I meditate here and there, practice yoga a few times a week and workout in general daily, practice box breathing before a potentially stressful event, and read self help books/ journal every work day morning. -Mike Inumerable

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I really liked the Buddhist definition: "clear comprehension" because when I try to practice mindfulness I like to try to keep things as simple as possible because I am am pretty inconsistent with my practice and sometimes need to start over. In regard to breaking down the phrase, when I am practicing, I to try to quiet my mind for more clarity and achieve more understanding from it. -Mike Inumerable

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Today I realized I live so much of my life on autopilot, and I don't want to live that way anymore! Learning to be mindful. -Victoria Nickell

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None yet really... I do workout at Orange Theory 3-4 days a week (on a good week) but even then I feel like I am constantly thinking about what I am going to get done after class that day. I do feel most mindful when I am alone at the beach, but I don't get to do that often. -Victoria Nickell

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“Mindfulness in its most general sense is about waking up from a life on automatic, and being sensitive to novelty in our everyday experiences.  . . ." (Hampton, 2014).

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“Mindfulness in its most general sense is about waking up from a life on automatic, and being sensitive to novelty in our everyday experiences.  . . ." (Hampton, 2014).

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I absolutely love this definition of mindfulness. I find myself always rushing around and I feel like 90% of the time I am on autopilot. I find myself constantly feeling like I went through the day and crossed off things on a to-do list but didn't connect with my students, my son, or my husband. I hope I can learn about and use mindfulness in my life, so I can stop living my life on autopilot. -Victoria Nickell

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Mindfulness, or sampajañña in Pali–one of the major languages of the Buddhist scriptures–means clear comprehension. Its definition aligns with its purpose, to help us see more clearly, respond more effectively to what life throws at us, and ultimately make wiser choices (Shapiro, 2020).

I chose this definition mostly because of the section that refers to mindfulness helping people respond better to what life throws at them. Life ultimately is messy and unpredictable, and having the tools to work through those times and thrive is valuable to you and those around you.

-Alison Talle

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I try to have quiet moments every day to refocus and calm my mind. Teaching requires so much energy and attention to what is outside of myself, so having time to hike, read, listen to music, or simply do some stretching and deep breathing helps me to refocus and relax.

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I'm excited for this TLC! I resonate with the message to be in the present moment, and I need to work on this for myself and my students.

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First, I find more joy in my life and less suffering as I live more consciously.

Second, it brings me joy to know that what we are all learning here will have a ripple effect on our students and community.

Erik H. Martín

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During the week, I set aside 5 minutes in the morning to meditate. Within that 5 minutes, I ground myself to the present moment and heighten my awareness through various breathing patterns. A portion of the time is used to practice gratitude. A couple minutes of my meditation is spent tapping into my head, heart, and gut. Lastly, I end with the following affirmation: I think, speak, and act with love, because I am love.

Aside from this five minutes, I practice about 2 minutes of mindfulness with each of my classes towards the beginning of the period. This usually consists of a singing bowl and beta wave music. Over the course of the year, I teach them various breathing techniques.

There are many other forms of mindfulness that I practice throughout the day; 5 senses practice while walking the dog, positive affirmations while driving, etc.

Erik H. Martín

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"Mindfulness is to hold awareness in the present moment with kindness and curiosity." - Holly Rogers

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"Mindfulness is to hold awareness in the present moment with kindness and curiosity." - Holly Rogers

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The reason that this definition resonates with me is because it is very similar to the definition I have adopted and used with my students over the past 6+ years. I define mindfulness as the practice of embracing the present moment with curiosity and kindness. To me this has three equally important aspects. The first is becoming completely aware of the present moment; this includes all five senses, your thoughts, and your emotions. The second is approaching your thoughts and emotions with curiosity; making an conscious and honest effort to understand them in their entirety. The third is being kind to yourself when you do become aware of your unhealthy thoughts, words, and/or actions; remembering that you are human and applaud yourself for living mindfully and making a conscious effort to return to your best self.

Erik H. Martín

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Mindfulness, or sampajañña in Pali–one of the major languages of the Buddhist scriptures–means clear comprehension. Its definition aligns with its purpose, to help us see more clearly, respond more effectively to what life throws at us, and ultimately make wiser choices (Shapiro, 2020).

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Mindfulness, or sampajañña in Pali–one of the major languages of the Buddhist scriptures–means clear comprehension. Its definition aligns with its purpose, to help us see more clearly, respond more effectively to what life throws at us, and ultimately make wiser choices (Shapiro, 2020).

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There have been so many times where my emotions have gotten the best of me and in turn, I've had poor judgement and made poor choices. This quote resonated with me because when I'm able to first seek to understand or when I take a step back from the situation, I often am more level-headed and respond more rationally.

-Kristina Latonio-Wilson

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I really enjoyed this module. I learned that mindfullness is not just about what we observe, but about how we observe it. I definitely enjoyed the Ted Talk with the breath meditation and plan to continue this practive moving forward (with an aim for 10 minutes per day. Amy Vickrey

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I try to notice when my mind is racing, and try to step back and observe the situation rather than immediately reach to it. I also try to have a gratitude list as this helps me have a more positive mindset. Amy Vickrey

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“mindfulness isn’t just about paying attention. It’s about how we pay attention” (Shapiro).

This definition resonated with me because I often find myself paying attention to what is going on in a negative light. I liked how Shapiro described the three vital psychological elements of mindfulness as intention, attention, and attitude. I particularly liked the idea of paying attention with an attitude of compassion and curiosity.

Amy Vickrey

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This was one of the things I was going to share with my students during the mindful moment.

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I currently do not use many mindfulness techniques other than repeating a mantra when I can remember when I wake up. I often say I am safe in my own body and there is no emergency right now. -Jenna Demarest

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The mindfulness definition that stuck out most with me is that mindfulness is practicing a way of being, a moment by moment gentle ad nurturing awareness of our emotions. I think for me this meant that my emotions are something that I can check in with and feel and sit with but can still offer the best of myself. -Jenna Demarest

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I always listen to music to destress and play it in my classrooms as well to help students relax while they focus on their art creations.

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“Mindful acceptance is an active, fully conscious, softer stance toward your mind and body and your life experiences,” and it has the power and potential to help you get unstuck and move forward (Forsyth & Eifert, 2016, p. 165).

ACCEPTANCE! I have practice this my entire life and makes me happy.

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I often have trouble sleeping and find that being mindful and present in the moment, trying to not think about the past or future, while relaxing and completing counted breaths helps me to relax and fall asleep. I also attempt to practice daily gratitude by listing my blessing in the morning and throughout the day.

-Rachel Bowman

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Mindfulness can also be entirely supportive and conducive to positive psychology that supports a focus on positive emotions, such as gratitude and compassion.

This quote resonated with me, because I have found in my own life that starting my day or taking a break in the day to list the things that I am grateful for always puts me in a better mood and makes any problems that I face seem not so big.

-Rachel Bowman

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Sit and think about only one thing. I will have to change, how I meditate. What I should be focused on is breathing, something physical, instead of an idea.

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Being aware of the present is easier said than done. Being in the moment is hard for a teacher who must prepare for the future. The school day is filled with scheduled items that can not change because the impact is a ripple effect that can have a school wide result.

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Greeting each day with wonder and gratitude to God for the chance to live it.

-Susan Jose

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Greeting each day with wonder and thanking God for the chance to live it.

-Susan Jose

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I used a practice in describing my reflections on mindfulness....in addition, I use walks, conversations with loved one's during my drive to avoid "getting in my head" about any negativity with the day, looking for adventures that will bring growth- a new hike, a new restaurant visit providing things to look forward to as a focus and not some negativity of the present.

-Susan Jose

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"We can look at the world with eyes wide open, with positive emotions–such as wonder, awe, and gratitude–that encourage us to enter an upward spiral of positivity (Fredrickson, 2010)."

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"We can look at the world with eyes wide open, with positive emotions–such as wonder, awe, and gratitude–that encourage us to enter an upward spiral of positivity (Fredrickson, 2010)."

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This point resonated with me because it is a practice I have been engaging in these past months and it has changed the way I approach each day. I take time with my dogs and on my jog I turn off the check off list for the day or things I am wary of that might happen and I just engage in the world. I seek to notice things like pawprints on the ground or a fallen branch or a new a new plant in a neighbor's yard. I think about my breathing and anticipate what wildlife we might see. Starting days with wonder and gratitude for things outside my control or "plan" sets me up for a mindful state during the day.

-Susan Jose

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Walks outdoors

Pilates

Deep breaths

Calling a friend to talk

Beach visits

- That being said, I wish all of these things happened routinely, not just something I fit in "when I can" or when I've reached my boiling point.

Amy Bieri

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"After all, while we cannot stop the triggering of unhappy or upsetting memories, judgmental ways of thinking, and the noise of negative self-talk, we can choose what happens next. Mindfulness offers a pause, a reset, and an alternate way of seeing ourselves and our environment by stepping out of ‘doing’ and into ‘being.’"

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"After all, while we cannot stop the triggering of unhappy or upsetting memories, judgmental ways of thinking, and the noise of negative self-talk, we can choose what happens next. Mindfulness offers a pause, a reset, and an alternate way of seeing ourselves and our environment by stepping out of ‘doing’ and into ‘being.’"

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I love this reminder of what mindfulness is. Mindfulness allows us to pause and reset - to choose what happens next - to understand that we don't have control over a lot of things, however, mindfulness allows us to carry forward by seeing ourselves & environment.

-Amy Bieri

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Every morning I love to get in my robe and get a cup of coffee. That first sip is so calming and I savor it. My house is still calm, quiet, and peaceful.

-April Ottaviano

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"The idea that our brain is constantly changing throughout our lives means that our sense of happiness, contentment, and meaningful living, can be transformed through how we experience the present (Shapiro, 2020; Eysenck & Keane, 2015)."

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"The idea that our brain is constantly changing throughout our lives means that our sense of happiness, contentment, and meaningful living, can be transformed through how we experience the present (Shapiro, 2020; Eysenck & Keane, 2015)."

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I selected this quote because I love how it reminds me that we are constantly learning and growing. In addition, I feel it is so important to be present in our own lives and enjoy what we have and where we are. I think too often we are just moving and going, not enjoying the process.

-April Ottaviano

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I use breathwork when I wake up in the morning, followed by sit ups and push ups.

D.Weese

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I mostly practice mindfulness in prayer, walks and spending time outside. I would like to learn new strategies for calming my mind and decreasing my reactivity to situations and the need to control outcomes. I would like to focus more on my mental state and staying emotionally balanced.

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I mostly practice mindfulness in prayer, walks and spending time outside. I would like to learn new strategies for calming my mind and decreasing my reactivity to situations and the need to control outcomes. I would like to focus more on my mental state and staying emotionally balanced.

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According to the article mindfulness as a verb is, "a moment-by-moment gentle and nurturing awareness of our emotions, thoughts, and bodily sensations." I like the idea that it is something that cannot be rushed, but rather felt and experienced in the moment. I also like to think of mindfulness as a verb; that is something I can engage in actively if I choose to.

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According to the article mindfulness as a verb is, "a moment-by-moment gentle and nurturing awareness of our emotions, thoughts, and bodily sensations." I like the idea that it is something that cannot be rushed, but rather felt and experienced in the moment. I also like to think of mindfulness as a verb; that is something I can engage in actively if I choose to.

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Currently I engage in:

prayer

journaling

going on walks with my dog

the gym for

guided meditation

yoga

Candice Dorn

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"Mindfulness in its most general sense is about waking up from a life on automatic, and being sensitive to novelty in our everyday experiences..."

This resonated with me because I am currently navigating a lot with work and school. I chose this quote, because it reminds me of a conversation I was having with a friend of mine yesterday. I was explaining my of todo's and she said, "You can't get lost in those things. Life will always be there, but you have to remember to stop and smell the roses." I drove to work today and spent time trying to be mindful of the beauty of my commute. San Diego is a destination location and remembering that made the mundane seem so much more beautiful.

Candice Dorn

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Candice Dorn

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Mindfulness means turning off "auto-pilot" in our lives - taking time to being fully present in the moment. It's a safe space, a "no-fly zone", a sacred place to be. Like a computer or iPhone, turning "off" allows our mind to reset and rest.

~ Carmen Shagam

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A mindfulness practice that keeps me grounded is knitting. I choose very complicated patterns so that I must be fully present physically and mentally while creating my piece of work. I usually have two projects going at a time - an easier one to work on while I watch TV or listen to music, but the mindfulness comes with the more difficult project. I can't have on music or background noise, I am actively counting stitches aloud and changing stitches constantly - I love that I can't think of one other thing while I'm knitting a complicated pattern. I love the feel of quality yarn, the click of my needles and my awareness of creation.

~ Carmen Shagam

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In my life, I consciously practice the Japanese saying, "Ichi-go, Ichi-e", which translated literally means "one time, one meeting", meaning that every moment in our life can only be lived once - none of the infinite factors present will ever come together again for that exact moment.

When I think of Mindfulness, I like the definition given in the reading that "When used as a noun, mindfulness typically suggests a state of mind: one of calmness, gratitude, and compassion that can have a profound effect on us." It suggests that when we greet each moment with calmness, gratitude and compassion, we respond more effectively and make wiser choices. Since we will only live each moment once, it is imperative to act with mindfulness at all times.

~ Carmen Shagam

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Lauren S.

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Currently, I try to listen to music to get into a state of mindfulness when I am feeling like I need a second. I also try to think of three things at the end of each day that I am grateful for.

Lauren S

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This part about mindfulness really stood out to me, because I try to explain it this way to my students when we take a mindful minute. "...means clear comprehension. Its definition aligns with its purpose, to help us see more clearly, respond more effectively to what life throws at us, and ultimately make wiser choices" (Shapiro, 2020).

Lauren Schneiderman

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I do daily gratitude and journaling. For the month of November my journal prompts are all about things I'm thankful for. It's been interesting to sit and think in specifics about what I'm thankful for and why- for instance- which space on campus am I most thankful for outside of my classroom? It's been a nice experience to dive deeply into gratitude.

-Jenn Palmer

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Be present in the moment -- be aware of all that is happening in and around you.

-James Pinato

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I currently find a quiet place, make a thermos of tea, and journal with my favorite fountain pen. It is a joy but also brings a sense of calmness as I think about my thoughts. I will typically think about my day and provide my thoughts about my thoughts.

-James Pinato

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The definition that most stood out to me was how the mind can be aware of its thinking and how that applies to everything. As teachers, we think constantly -- being aware of how we are thinking can significantly influence outcomes. Recognizing how I think about things can change my thought train entirely.

-James Pinato

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BREATHE out the negativity, BREATHE in the positive gratitude!  ~Cindy Peterson~

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~Cindy Peterson~ I use to think any activity other than walking was a much better use of my time. Now I find that quiet walks are the best ways to destress. I'm learning to stay more focused and count my breaths as I walk, which helps me forget about the worries of my day and all the to-dos in the future. It's the one thing I make time for myself daily.

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~Cindy Peterson~ I'd like to combine a couple quotes to define Mindfulness for me personally and my "why"...

"When used as a verb, “to be mindful,” it points to entering that state, practicing a way of being, a moment-by-moment nurturing awareness of our emotions, thoughts, and bodily sensations. And research backs up anecdotal evidence that obtaining a mindful brain can lead to a happier and more productive life" (Shapiro, 2020; Williams & Penman, 2016).

"The idea that our brain is constantly changing throughout our lives means that our sense of happiness, contentment, and meaningful living, can be transformed through how we experience the present" (Shapiro, 2020; Eysenck & Keane, 2015).

Reading this article confirmed for me that that the power of change lies within my mindset I simply need to continue practicing being in the present moment with my thoughts and emotions. Too often I let my negative, overthinking brain take over my work and personal life. So my hope is that I learn more ways to be mindful as an educator and as a human seeking greater joy in my present life, no matter my past mistakes.

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I'm so glad that we're all working to better ourselves and our students!

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A little over a year ago I watched the documentary The Miracle Morning and I have started my day with the practices almost every day since. These practices include at least 5 minutes of meditation, affirmations, visualization, exercise, reading a book that promotes wellbeing, and journaling. I enjoy a cup of tea as I start my day slowly and mindfully. It's worth getting up an hour earlier! Also, recently my husband and I both took a twelve week mindfulness class through the Mindfulness Center. Finally, I use the Wise at Work app (paid for by PUSD) to do short meditations at work when I feel like I need a moment to breathe and reconnect.

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"...entering that state, practicing a way of being, a moment-by-moment gentle and nurturing awareness of our emotions, thoughts, and bodily sensations."

This resonated with me because I think mindfulness is more than just being in the present moment. It's about being in the present moment but also being aware of how you are feeling about it and accepting that with compassion and kindness towards yourself and others.

-Amber Schulman

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Mindfulness is a way to take care of yourself and your heart. It is essential and should not be overlooked as optional.

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Currently, I use mindful walks and occasionally a gratitude journal. However, I have not been consistent with these practices and hope to improve upon them.

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"A state of mind: one of calmness, gratitude, and compassion that can have a profound effect on us"

This definition resonated with me, as it highlights the importance of the practice along with the meaning of the word.

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Always nice to say please.

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I use to overreact, but as I get older, I realize overreacting only causes more stress so I learn how to reflect and slow my reactions.

Xoong

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Mindfulness is a quality that every human being already possesses

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Mindfulness is a quality that every human being already possesses

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Its nice to know we all it in us to be mindful. We just need to access it and most importantly, use it.

Xoong

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I am the donut.

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I try to mediate by turning off all devices, sitting comfortably, and calmly think about "things in general." I do not know if this is the proper way you are supposed to mediate, but it does seem to relax me.

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"to help us see more clearly, respond more effectively to what life throws at us, and ultimately make wiser choices" (Shapiro, 2020). This resonates with me because ultimately, I want to make the best choices possible when dealing with my students.

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Debi Johnson

I believe that our lives are so busy sometimes that we fail to slow down and really enjoy everything we have. In reading this material on Mindfulness, I feel this is happening even more and there is more that needs to be taught to people about inner peace and gratitude.

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Debi Johnson

When I feel overwhelmed or stress, I try to stop what I'm doing, breath slowly and count to ten. This usually calms me down and then I rethink the situation.

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Debi Johnson

"Through mindfulness, the client is encouraged to adopt a more compassionate acceptance of harmful or toxic emotions rather than struggle, or fight, against them."

This resonated with me because we can't control life. We need to live through it and accepting that bad things will sometimes happen and look for ways to overcome it.

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Mindfulness is for everyone.

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I practice a mindful moment every day in my classroom. I show a different video everyday that has oceans, birds, or other relaxing images. My students love it.

Personally, I do mindfulness classes, breath and sound, in my gym. I love it. I also have quiet time at my home which helps me decompress.

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"Mindful communication–speaking and listening with mindfulness–requires that our words reflect our values and a deeper connection to who we are, which can positively affect education – improving decision-making, focus, and attention."

I believe that being mindful of my words as a kindergarten teacher is extremely important. What we say affects kids and their learning.

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I do different breathing exercises such as color breathing. I also do them during yoga which helps me feel calm and content. Listening to music also helps to keep me grounded in the moment.

-Linjue Cao

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Mindfulness means clear comprehension... to help us see more clearly, respond more effectively to what life throws at us, and ultimately make wiser choices (Shapiro, 2020).

I chose this definition because this is how I've been using mindfulness for myself. When I do mindfulness because I'm overwhelmed, it helps me think more clearly and logically so that I don't say or do something that I may regret or not truly mean.

-Linjue Cao

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I will always use mindful breathing techniques as my current situation in life is pretty stressful. This allows me to regulate myself and get back to being centered. The box breathing method is one I use, as well as 3-5-7 (3 seconds in, hold for 5, exhale for 7).

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I think this is the best definition given because when you are looking to be in a mindful state, you are looking to be able to take in everything around you and just understand that it is there. Feel the breeze flowing past your face, hearing the random songs of birds, the laughter of your kids in the room. Being aware and comprehending your surroundings really allows you to take control of the day at hand.

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~Susan Randle

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Singing in the car was my favorite outlet, but with schedule shifting lately, I haven't had many opportunities to utilize practice. Another practice I started during COVID and have kept ever since has been not working (unless there is an outstanding reason) past 4PM - no email, no Canvas, not lesson planning or grading, NOTHING! It helps my unwieldy brain time to shut down and rest.
~Susan Randle

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When used as a noun, mindfulness typically suggests a state of mind: one of calmness, gratitude, and compassion that can have a profound effect on us.

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When used as a noun, mindfulness typically suggests a state of mind: one of calmness, gratitude, and compassion that can have a profound effect on us.

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I, like so many others, do not think about myself and my needs. I am starting to see my stress and lack of reflection affecting others and want to make sure I work on finding and keeping balance to improve all the relationships in my life.
~Susan Randle

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I practice meditation every morning using the calm app.  I usually do a 4 or 5 minute guided meditation focusing and breathing and coming back to the present moment.  I also surf 4 days a week which is also meditative being in the ocean and doing something for myself.  Teaching can be so draining in the sense that we are constantly serving others and not making time for ourselves.  I've worked hard over the years to make mandatory time for myself that I cannot cancel.
- Melanie (Sharoff) Lieber

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“Mindful acceptance is an active, fully conscious, softer stance toward your mind and body and your life experiences,” and it has the power and potential to help you get unstuck and move forward (Forsyth & Eifert, 2016, p. 165).
This is resonated with me because the practice of mindfulness has allowed me to get unstuck and move forward from thoughts that do not serve me.
- Melanie (Sharoff) Lieber

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K Swalley

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*walking
*breathing techniques
*reading
*listening to music
*being outside

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"Mindfulness techniques encourage paying attention, with purpose, and without judgment, to reduce feelings of suffering and being overwhelmed – balancing emotion and reason (Dobson & Dozois, 2021)."

I've learned that being mindful, taking time to be mindful has helped me stay more balanced and gives me the ability to think/react to situations with a clearer mind.

K. Swalley

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I like to do breathing exercises. My favorite one is the 4-7-8 breathing technique. Breath in for 4 seconds, hold for 7, and exhale for 8. While doing this, I purposefully concentrate on the breathing muscles.