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might have a lasting effect on the amygdala, the part of the brain that processes emotion. When presented with images meant to evoke various responses, fMRI scans revealed that subjects who had been practicing mindful-attention meditation, which involves focusing on your breath, were better able to control their emotions, even when they weren’t in a meditative state.
You don’t have to take a two-year vow of silence to reap the benefits. The participants in the aforementioned study had — like while your morning coffee brews — or set an alarm on your phone. After you’ve gotten used to making time for just one moment each day, "try extending the session by a few minutes,” says Simon.To help keep your breath steady, picture a balloon inflating and deflating with each inhale and exhale. A tool on the Calm app called the “Breathe Bubble” makes this visual.
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