Counseling and Wellness Center of Pittsburgh, Therapy, Marriage, and Family Counseling.


Being mindful of your breathing is one of the easiest and fastest ways to evoke a sense of calm, become centered, and re-energize. Our regular contributor and resident wellness guru, Stephanie McCracken, shares her insights and techniques on breathing and its meditative powers and benefits. Enjoy!

In Good Health,

Don Laird, MS, NCC, LPC

Breathe By Stephanie McCracken, MS
Everyone does it. So if you don’t mind my asking, when was the last time that you really did it?  When was the last time you allowed it to propel you to the heights of Nirvana only to have it gently slide you back down into limp flesh, relaxed? I bet many of you didn’t even know that it could be so good, like sweet cream on a warm summer’s evening.  After all, this very act sustains the life you are living.

I want to share with you the secrets of doing it really well.  I will warn you, it’s not as simple as it seems.  It takes training, discipline and wisdom if you really want to experience its full potential. Take some time for yourself. This time will give you the chance to develop tools that will offer an opportunity for clarity, strength, calm, and wisdom throughout all parts of your living and being.

Come. Take some time. Breathe with me.

There is a common misconception that we know all that we need to about the breathing process.  After all, isn’t it our first physical act once emerging from the warmth of the womb?  Yet, there are gurus, yogis, monks and other wellness facilitators who devote a lifetime of practice to this complex and exhilarating act. As with most everything, what you see is not what you necessarily get because there are many layers of power to be harnessed and experienced within the act of breathing.

BreatheLet us journey to our core. Begin by sitting in a chair in an upright position. Now close your eyes, allow them to gently block the outside world.  Find yourself in a warm, tranquil space that exists on the backside of your eyelids. You notice the beating of your heart as it pushes warm, oxygen rich blood to the rest of your body. Begin to connect with the rest of your physical self.  Notice the distinct calm feeling in your hands as they rest on the tops of your legs. Open your palms in a position of reception for the energy that is coming toward you. Accept this as a gift, a connection from the universe to you. Your feet should be planted flat on the ground. Notice how the floor feels beneath them. What does it feel like to be connected to something as grand as the earth?

Now that you are settled in a peaceful position, we are going to go even deeper inside.  Take a slow and steady inhalation through your nose. Feel the warmth of the air as it makes it ascent from the tip of your nose and fills the back of your throat. Feel your shoulders rise as the air continues to spill inside of your chest, filling you down to the bottom of your belly which has expanded to allow the air space inside.

BreatheThis breath feeds and nourishes your body as you hold the inhalation and very slowly, let it go, let it go, let it go.  The act of taking in should match the process of letting go, equal strength and time allotted to each of them.  Notice how your body softens as you exhale, feel your shoulders falling as the tightness disappears from your neck and your brow. Now let’s fill our lungs again, taking in the rich air which surrounds us.  All that is full of life and power brings the breath into us until we are full. Now hold the breath as your chest expands and your belly begins to soften on the release. These sacred breaths allow everything within you to fall naturally and evenly away, as you savor in the calm which washes over you on the exhale.

Take attention to your body. Feel the energy coursing through your hands and legs. Such supple feelings of softness as you float in the space behind your eyes. Whatever you are noticing, you are exactly where you should be. You are comforted and cradled in warmth. You are present and you are calm in this moment.

Spend time at least once a day to focus on your breathing and the physical sensations related to it. If you can dedicate 5 or 10 minutes of your hectic day to breathe in this manner, you will notice a greater calm and clarity in the rest of those moments where you are devoted to work and family and all of the other tasks related to living life. Always remember the importance of your breathing. Notice the ever evolving shape and speed of your inhalation and the physical sensations attached to this. Close your eyes and for a brief moment, escape, soothe, relish. There are so many ways to do it simply and elegantly.


Love, peace and happiness,






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