Managing Self Monday Morning Practice Wellness

The power of a deep breath – Get some of this for yourself today

Written by Allison Wolf

Start right now.

Place your hand on your heart. Notice your heart beat under the palm of your hand.

Gently smile and think of someone or something that brings you happiness.

Take a slow deep breath. Feel your abdomen rise with the breath. Feel your heart beat against the palm of your hand.

Hold for one or two counts.

Exhale slowly.

Repeat three to five times.

If you like, you can pace your inhale and exhale to the count of five or more. Choose a pace that feels good to you.

You can close your eyes when you do this practice, or leave them open.

If you are in a public place and don’t want to put your hand on your heart, that’s ok, leave that out.

Join me in practicing this simple pause to breathe three times a day.

How hard can that be?

I’m a shallow breather by default.

I have started practicing deep breathing three or more times a day to help counteract this natural propensity.

When I get focused on my work I stop breathing from my diaphragm. This leads to an increase in tension.

Taking mini breaks during the day to breathe helps me to regain mental focus.

Deep breathing also sends a signal to the brain that the body is relaxing and flips my mental switch from stressed to relaxed.

In a relaxed state we have enhanced cognitive capacity and enhanced decision-making skills.

We are better able to handle all the environmental distractions and triggers when we are in this relaxed state.

Join me in adding this simple deep breathing practice to your day.

Notice and enjoy the benefits.

Send me an email to let me know what you discover.

About the author

Allison Wolf

I am the founder of AWAL and a lawyer coach with over a decade of experience helping clients overcome challenges and achieve success however they define it. In practice this can be many things from helping a law firm partner get more “dad time” with his young family, to coaching a lawyer on the business development strategy, skills, and implementation to grow her legal practice. After a career in legal marketing and business development with law firms in Beijing, New York, and Vancouver, I was trained as a coach in 2004 at Royal Roads University and coach clients from across North America. You can reach me at or visit my website

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