Here's an exercise that will help you get the full benefits of good breathing. The techniques in this exercise are
- Get Ready (2 minutes) Make the room dark, or at least darker. Lie down flat on your back, or sit against a wall. Use a pillow for comfort. Make sure no part of your body is strained or supporting weight. Close your eyes. Just pay attention to your breathing for a minute or two. Don't try to change it, just notice how it feels. Imagine the fresh blood flowing through your body. Listen to your surroundings.
- Stage I (2 minutes) Practice breathing in and out of your nose. Exhaling through the mouth is okay for quick relaxation, but for normal breathing, in and out the nose is
best. Take long breaths, not deep breaths. Try not to force it, you shouldn't hear your breath coming in or out. You're drawing slow breaths, not gulping it or blowing it out. Feel the rhythm of your breathing.
- Stage II (3 minutes) Good breathing is done through the lower torso, rather than the upper torso. Each breath should expand your belly, your lower back and ribs. Relax your shoulders and try not to breathe with your chest. Put your hands on your stomach and feel them rise and fall. If it's not working, push down gently with your hands for a few breaths and let go. Your stomach should start to move more freely. Relax your face, your neck, your cheeks, your jaw, your temples, even your tongue.
- Stage III (3 minutes) Feel the good air entering your lungs and feel the stale air leaving your body. "In with the good, out with the bad" is definitely true here. Make your exhale as long as your inhale to make sure all the bad air is gone. Remember, long and slow breaths. Most people take 12 to 16 breaths per minute. Ideally, it should be eight to 10. Now try to make your exhale a little longer than your inhale for a while. Pause after your exhalation without taking a breath. Focus on the stillness and on not forcing an inhale. Your body will breathe when it needs to.
- Wake Up!