PERIOD: 5–7 MINUTES
ADVANTAGES: Calming and Stress Reduction
This basic technique gets you acquainted with the
respiratory system and normal breathing rhythm. This basic perception will
ground the mind and body without requiring any physical activity. This
technique can be performed almost anywhere and, in any position, due to its low
commitment.
1. Encourage your eyes to shut and relax your whole body in
a relaxed pose, such as sitting tall or lying down in Savasana (here).
2. Without attempting to regulate your breath in any way,
observe the instantaneous and normal rhythm of your breath, and experience it
streaming into your nostrils on both inhalation and exhalation. You will note
that your breath feels colder when you inhale and warmer when you exhale.
Continue for a total of 10 easy breaths.
3. Bring the mind to the back of your lungs, where you can
feel the feeling of your breath moving in and out. You may notice a change in
feeling between inhalation and exhalation once again. Continue for a total of
10 easy breaths.
4. Pay attention to the area below your chest and rib cage.
Feel the air flowing through the trachea and through the bronchiole channels
when you inhale, as the alveoli (air sacs) in your lungs inflate. On
exhalation, note how the lungs contract. Continue for a total of 10 easy
breaths.
5. Bring your attention to your stomach. Feel the abdomen
stretch outward as the diaphragm pulls downward on the inhalation. Feel the
belly relax down into the spine while the diaphragm relaxes. Continue for a
total of 10 easy breaths.
6. Finally, pay attention to the whole calm breathing
mechanism in order. When you inhale, first feel the air in your nostrils, then
in your throat, first in your chest and rib cage, and finally in your belly.
Feel the belly relax as the breath moves out of the mouth, down the throat, and
out the nostrils as you exhale. Repeat for another 10 to 20 breaths.
✺ Simply put: • Inhale: Nostrils
> Throat > Rib Cage > Abdomen • Exhale: Nostrils > Throat > Rib
Cage > Abdomen • Exhale: Abdomen > Rib Cage > Throat > Nostrils •
Inhale: Abdomen > Rib Cage > Throat > Nostrils
7. Visualize the whole body as a single unit, breathing as a
single organ. Allow your eyes to open gradually.
8. Keep a journal of your experience, recording any strange
feelings, development, or obstacles.
TIPS: Being current with the breath at each point can be the
most difficult aspect of this technique. In each step, count the breaths
backwards from ten. Set a timer to help you control your time if you're worried
about falling asleep during this (or any) session.
