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Take a Deep Breath: Mindfulness in Meditation


IMS Consulting & Expert Services is continually dedicated to investing in the wellness of its employees. Most recently, IMS had the honor of welcoming certified breathwork, meditation, and mindfulness coach Tania Kenney for two guided meditation sessions. In an immersive presentation titled “Three Breathwork Techniques for Empowerment & Grounding,” Tania offered an engaging opportunity for our team to practice “Grounding to Mother Earth” and three breathwork techniques to support mindfulness in meditation.

What Is Grounding and Why Does it Matter?

Grounding, also referred to as “Earthing,” is when humans actively connect to the energy of the Earth through activities such as walking barefoot in the grass, dirt, or sand or swimming in a body of water. More simplistically, grounding refers to the ability to center oneself with the earthly world through the practice of breathwork. Tania explained that grounding is the cornerstone of true well-being and harmony, as well as an act of self-love. Benefits include feeling more relaxed, having greater awareness and agility, and an empowering release of energy that mindful breath work employs.

The Halo-Active Breath

The halo-active breath is known for boosting energy, clarity, oxygenating cells, and immune support. This method is particularly valuable at the beginning of a day, before a meeting, or taking an exam. It involves:

  • Inhale through the nose
  • Exhale through the mouth
  • Powerful inhale
  • Powerful exhale
  • 25 deep breaths
  • Once completed, hold your breath at the top for a few seconds
  • Release and repeat for 2-4 rounds

Coherent Breathing Technique

Tania shared that coherent breathing is arguably one of the most effective forms of breathwork. It is a controlled type of breathing where one inhales and then exhales deeply and longer than usual. Agile followers of this technique typically work up to five breaths per minute. Benefits to this approach directly address symptoms of depression, anxiety, post-traumatic stress, type two diabetes, heart disease, and asthma.

4-7-8 Breathing Technique

This renowned breathing technique was developed by Dr. Andrew Weil, who devotes his practice to integrative medicine and health that addresses the mind, body, and spirit. This method is recommended for those struggling with sleep, cardiac, anxiety, or digestive issues. The technique is simple:

  • Inhale for 4 seconds through your nose
  • Hold your breath for 7 seconds
  • Exhale through your mouth for 8 seconds

Valuable Takeaways from Attendees

Having an open platform to discuss stress management both within the workplace and in our personal lives proved to be a valuable takeaway from attendees. One participant shared, “I love how Tania went into detail about what stress is and how to manage it.” Another noted, “I loved that we took the time as a company to invest in the lives of each attendee to educate, model, and practice meditation. We also talked about the impact of stress, burnout, and being overwhelmed.”

In conclusion, breathwork offers both emotional and physical benefits. We are grateful Tania shared her education and guidance with the IMS team and look forward to implementing her techniques into our daily routines!