take a breath

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Here is a breathing exercise to help you relax: This is a yoga breathing exercise, so breathe in and out of the nose.

Sitting comfortably, breathe in and send the breath to your abdomen, (you can place your hands below your navel if you like), feel your stomach expand as you inhale and gently fall back as you exhale. Make the breath slow and rhythmic, counting to 3 as you inhale and 3 as you exhale, keep the abdomen relaxed, do not force the movement in any way. Take your full attention to the movement in your stomach, expanding and contracting rhythmically with your breath, repeat for 5 breaths, increasing to 10 with practice. Then allow the body to be still, let go of controlling the breath and spend a few moments to watch yourself breathing, notice how your body breathes naturally, just observe, letting go of controlling your breath. After some moments of watching the natural flow of your breath you can repeat this abdominal breathing or you can practice…

Thoracic Breathing
Notice your ribs expanding outwards as you inhale and gently returning to relax as you exhale; (this may be a smaller movement than the abdominal breath), just focus on the area of the chest under your armpits, moving outwards as you breathe in and returning as you breathe out, once again counting equal breaths on the inhale and exhale.

Breathing in, I calm my body and mind. Breathing out, I smile. Dwelling in the present moment, I know that this is the only moment. -Thich Nhat Hanh

Keep your shoulders and face relaxed. Expand the chest as much as possible and feel the rib cage contracting as you send the air out of your lungs. When you have counted 5 breaths, let go of this exercise and return to watching your breath, noticing how you are feeling and observing the natural pattern of your breath. Notice the parts of your body that move as you inhale and exhale and notice the breath in your nostrils, cool as you inhale and maybe slightly warmer as you exhale.

Once you are comfortable with these exercises you might like to try yogic breathing, where you take full breaths into the abdomen, ribs, and up to the chest.

Yogic Breathing
Full yogic breathing moves up from the abdomen to the rib cage, expanding outwards, up to the collar bones. The main thing is that you remain comfortable and relaxed while practising this breath.

Follow the animation — With one flowing movement, let your breath fill your body; without strain.

 

Imagine a glass filling with water, as you count 1, the breath enters the abdomen, 2 the chest expands outwards, 3 up to the collar bones, which will slightly lift the chest. As you exhale, relax the shoulders and chest, then the rib cage and gently contract the abdomen at the end of the exhale. Repeat this in a slow, flowing relaxed movement, performing 5 rounds to begin with and increasing to 10 with practise.

Once again, return to breath awareness, watching the natural flow of your breath and allowing your body to settle into its natural pattern.

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