Week 2 | Breathing

Walking for Breath

Many forms of meditation encourage us to focus on our breath. It’s also key to exercising successfully. The way we breathe through what we’re doing is particularly important. With each inhalation, we draw in energy, and with each exhalation, we release tension and negativity. The breath becomes an anchor, a steady rhythm that guides our steps and clears our minds.

Pamela Scarborough, a Physiotherapist, and member of the Heart Foundation Walking team, reminds us ‘When we actively take notice, the breath can be a very powerful tool, particularly when coupled with exercise. The breath can be used to help us manage pain, calm our mind, and release physical tension in our body.’
 

Go outward. 

Awe is often described as an altered state, an overwhelming, sense of wonder giving us a sense of inner calm. In a state of awe, we feel the presence of something larger than ourselves and for that moment in time, our worries cease to matter. An ‘awe walk’ is one in which you deliberately shift your attention from your thoughts to what is around you. Rather than focus on your worries, you deliberately notice the birds in the trees or the leaves falling on the path in front of you. Your attention goes outward instead of inward.

A recent study showed a regular ‘awe walk’ can boost positive feelings. Participants in the study quickly developed a healthy sense of being a part of something bigger than themselves which led to feelings of joy and connection to what matters.
 

Clear the mind 

‘Awe walks’ are proof of how different we feel when paying attention to what’s going on around us rather than what’s swirling in our head. Meditating while walking is another way to get the mind to relax and accompany the experience of the walk. For most people, it’s almost second nature for our legs to be moving while our attention is elsewhere. This takes us way from the moment and the chance to connect with nature and our surroundings. We might never really appreciate the simple pleasure of walking.

As Jarrod Leggett, a Heart Foundation Walking team member reminds us ‘focusing on your breath, the wind on your face and the feeling of the ground under your feet as you walk is a terrific way to be in the moment and disconnect from the stresses of our daily lives.’
 

Walking meditation doesn’t mean we wander around with our eyes closed. Instead, we redirect our mind to focus on our breath. We notice how the body feels and observe the rhythm of our walk without trying to change anything. There’s a lot to explore about walking meditation and the benefits are worth the effort.
 

It’s becoming clear walking is a lot more than one foot in front of the other. Stick to your plan, enjoy your ‘awe walks’ and don’t forget to notice how well you’re doing.