Breathe Slowly

I have a very basic breathing exercise I would like to share. While practicing breathing, try to use your nose if it is possible.

Find a comfortable way to sit. I suggest sitting in a chair, or cross legged. While sitting keep your back straight. Lengthen the back of your neck, you may draw your chin in and raise through the crown of your head to find more length through your neck. Alternatively you can practice lying on your back, your arms resting on the ground beside your body, your knees bent, and your feet resting flat on the floor.

Try to give yourself at least ten minutes for this practice. If you only have one minute then do that instead. Try to practice regularly, the more you work on this exercise the more benefits you will notice.

We are going to practice breathing without using the word deep; instead we are going to use the word slow. Breathe in and out as slowly as you can, it should feel comfortable and relaxed. While you inhale you can think of all the places where you breath goes. As you begin your inhale, you will expand the chest, that’s where your lungs are. Your chest expands in all directions. Visualize your lungs – the three dimensions, the front, the back, the sides, the top, and the bottom.

Keep your belly relaxed, as you expand the bottom of your lungs your belly will also expand, and the expansion can reach down into your pelvis too.

As you exhale drop any tension. Keep your shoulders relaxed, dropped down away from your ears. Is there any tension in your face? your eyes? Try to relax anywhere you find the tension. Continue to breathe slowly.

While you breathe remember to keep your spine straight. You may even notice that as you inhale you can feel space opening up between the vertebrae in your spine.

You may notice that with this practice your digestion improves and you feel more relaxed. Miracles happen when you practice breathing.

Please let me know in the comments below how this exercise is working for you.