Mindfulness
A breath of fresh air!
After a considerable amount of time, you find yourself back in nature – beneath the canopy of trees in the forest, on a meadow covered with tall grass, or at the summit of a mountain – and you take your first really conscious and deep breath, filling your lungs with the crisp air. Perhaps you even exhale with a sense of relief, letting out a satisfied sigh and adding, "Ahh, how good that feels.”
On average, a breath lasts about 3.3 seconds: fresh air flows into the lungs, gets converted into new energy, and the excess part is released back into the environment. Sometimes calm, sometimes hurried, occasionally audible, but mostly quiet and subconscious. Meanwhile the significance always remains equally important for us: our breath keeps us alive and connects us to the outside world. By breathing deeply, we can connect with nature and clear our thoughts.
The refreshing air of the forest
Often, mindful breathing in nature naturally becomes more present when noticing the significant difference that oxygen-enriched air can have on our well-being. When we receive enough of it, it revitalizes our cells, relaxes our nerves, and clarifies our thinking.
It's not just the elevated oxygen levels alone that account for the invigorating sensation we experience from the air in the great outdoors. It's also the terpenes dissolved in the air that evoke the feeling of a comforting embrace: scents released by trees and plants into the environment, which we inhale with every breath. Think of the refreshing scent of damp moss, evergreen pines, or blooming lavender. Their fragrances have been proven to possess antibacterial and pain-relieving properties. They stimulate our natural defenses, aid in reducing stress hormones, and regulate the cardiovascular system – in short, they contribute to a general relaxation of both our body and mind.
Breathing into the inner self
Breathing is a fundamental function of the body, necessary for survival – therefore, it comes as no surprise that the practice of breathing is often regarded as a symbol of life itself in many philosophical traditions. It is a process closely linked to our inner state and emotional experience. Like a bridge between our body and mind that helps us establish a connection to our inner self.
When we focus on our breathing and consciously inhale and exhale, we can detach ourselves from our thoughts and external distractions and concentrate on the present moment. Specific breathing exercises, coupled with fresh air in the great outdoors, can enhance the positive effects even further.
Breathing exercise in nature
A breathing exercise doesn’t have to be complicated or long at all – quite the opposite. All you need are a few minutes for yourself and a calm and undisturbed place in nature. In the park, the forest, or on the terrace of your cabin. Get comfortable: in an upright sitting position or lying down on a meadow.
1. Close your eyes and feel your body and your breath. Take a few deep breaths to relax.
2. Now, focus on the natural rhythm of your breathing. Breathe calmly and evenly, in and out.
3. Feel the air flowing through your nose, nourishing your body with oxygen.
4. Imagine that with each inhale, you are absorbing fresh energy from nature, and with each exhale, you are releasing old, negative energies from your body.
5. Notice the sounds and smells of nature around you. Listen to the bird's chirping or the rustling of leaves in the wind.
6. Try to synchronize your breath with the sounds and movements of nature. Inhale slowly and deeply when you hear the sounds of nature, and exhale calmly when they subside.
Stay with this breathing exercise for a few minutes and feel your body and mind relaxing. Inhale and exhale, in and out, in and out. Maybe you can even envision yourself walking across the imaginary bridge, acknowledging emotions along the way and then letting them go, until you arrive at your innermost self. Take a moment to notice if anything changes. When you feel ready, slowly open your eyes. Is a relieved (soft, audible, liberating?) sigh already making its way?
