The Power of Stillness and Breath: Embracing the Moment for Better Health By Osteopath Tracey Jefford
In today’s fast-paced world, where we often find ourselves caught up in a whirlwind of responsibilities and to-do lists, the concept of stillness can seem elusive. But for many of us, stillness doesn’t necessarily mean doing nothing or stopping altogether. Instead, it’s about pausing long enough to appreciate the simple, beautiful moments that life offers — moments that can help us feel grounded, connected, and rejuvenated.
As an active person, I’ve learned that stillness for me doesn’t have to come from sitting still; it’s about taking the time to step back and reflect on what’s important. For me, this often involves appreciating nature and finding a sense of peace in the small things.
The Beauty of the Present Moment
One of my favourite ways to practice stillness is by simply being outdoors. Whether I’m walking my dog or taking in the changing colours of the seasons, I make a conscious effort to immerse myself in the beauty of the world around me. This autumn, I’ve been especially grateful for the vibrant display of reds, oranges, and yellows that fill the trees and the crisp air that invites a sense of renewal. Nature, with all its wonder and beauty, offers an invitation to slow down and just be.
As winter approaches, I find myself feeling a deep sense of appreciation for the comforts of home — a warm bed, hot water, and nourishing food. But this time of year also brings with it an awareness of those who may not have such comforts. The stark reality of homelessness during the colder months weighs heavily on my heart, and it reminds me to practice stillness in a different way — by reflecting on the things that truly matter, and not getting swept up in the pressure to “do” or “have” more, especially around the holiday season. I’m reminded of the heartbreaking statistic that 32 people died on the streets of Southampton last year, and it fuels my commitment to give back where I can.
Finding Stillness in the Everyday
Stillness, for me, can also be found at the end of a busy day. It’s about holding on to the good moments and making the time to reflect on the positives, even when the day hasn’t gone as planned. On those rainy, grey days when the weather feels bleak, I remind myself that the sun will return soon. In the meantime, I throw on my wellies and enjoy the feel of fresh air and the joy of splashing through puddles. The moment I’m able to take a breath and really feel the elements, I’m reminded of the importance of being present.
Of course, there’s always a bit of a challenge — my dog often gets covered in mud, and then the task becomes trying to keep him still long enough to clean him up! But even in those small moments, I find joy in the simplicity of life and the satisfaction of appreciating what’s in front of me.
The Power of Breath
One of the most accessible ways to find stillness and create space for peace is through our breath. Our breath is a vital part of our physical and mental wellbeing, and it’s something we can always rely on to help us find calm. Learning to breathe deeply and consciously can reduce stress, enhance focus, and improve overall health.
Breathing deeply is not just about filling the lungs with air. It’s about oxygenating the body, calming the nervous system, and bringing the mind back to the present. When we breathe well, we feel more connected to our bodies and more capable of handling life’s demands.
Here’s a simple breathing technique to help you find stillness and breathe more effectively:
The 3-4-5 Breathing Technique
This is a great practice for calming the mind and body. It can be done anywhere — whether you’re at home, in the office, or out in nature.
Inhale deeply through your nose, filling your lower ribs with air. Slowly count to 3 as you breathe in.
Hold your breath for a count of 4, allowing your body to absorb the oxygen.
Exhale slowly through your mouth for a count of 5, releasing any tension and letting go of any stress.
By practicing this technique, you’re not only calming your mind, but you’re also increasing the flow of oxygen to your organs, brain, and cells, which can help you feel more alert, energized, and grounded.
Takeaway: Embrace Stillness, Breathe Deeply
The key takeaway is simple: in our busy lives, it’s important to take time to appreciate the present moment, come rain or shine. Whether through a walk in nature, a quiet reflection at the end of the day, or a few minutes of deep breathing, stillness offers us the opportunity to reconnect with ourselves and the world around us.
Remember, even when life feels overwhelming, a deep breath can help release the tension and bring clarity to your thoughts. In these moments of stillness, we can all find a sense of peace, health, and vitality.
So, take a step back, breathe, and let yourself enjoy the journey — one moment at a time.
Tracey is available for appointments on Mondays, Tuesdays, Thursdays and Saturday mornings. Online Booking available