Here’s a simple 5 minute exercise that I’ve taught to thousands of people. It’s a mindfulness technique that you can practise now to get your breathing back on track.
1
Stand or sit comfortably with eyes and mouth gently closed
Ensure you won't be interrupted for this session, so cell phones off, children locked in the cupboard, and turn your computer or TV off
Once comfortable and without distractions, it's time to begin getting in touch with your breath...
2
Place the tip of your tongue on the roof of your mouth and gently rest it there
This helps to connect important acupuncture channels that run up your spine and down the front of your body. Plus it’s great for improving saliva flow which benefits your digestion and protects your teeth
3
Whilst keeping the crown of your head up try to get a sense of tension sinking down from the forehead towards the nose, chin, throat and continuing down the body with each exhale
With over 40 muscles in your face, it’s important to relax them
4
Relax the optic nerve behind your eyes, even with your eyes closed you can soften the area behind your eyes
Throughout this breathing exercise revisit the feeling around and behind your eyes
5
Let your mind become aware of your breath entering your nostrils as you inhale and exhale
6
Feel all the sensations (physical and nonphysical) to the end of the inside of your nostrils
7
After you can feel the movement of breath inside your nose, continue following the sensation of your breath in stages down your body
8
As you become aware of the breath itself, let your breath penetrate progressively down the center line of your body and feel everything along the way
9
Feel your breath go down to the bottom of your throat
10
Exhale and trace the breath back to your nostrils - release any tension or tightness within your body
11
Feel your breath go down to the top of lungs
12
Exhale and trace your breath back to your nostrils - release any tension or tightness within your body
13
Feel your breath go down to your solar plexus
14
Exhale and trace your breath back to your nostrils - release any tension or tightness within your body
15
Feel your breath go down to your belly button
16
Exhale and trace your breath back to your nostrils - release any tension or tightness within your body
To begin with, practise this exercise for 5 minutes and gradually increase the duration as time permits
One of the most important tips I can offer you at these early stages is the 70% rule of moderation. Try to breathe in to about 70% of your capacity at all times, you will find this will help release stress and tension from your nervous system, so you progressively relax, avoiding strain to either your body, breath, or mind.
Many people strain when first looking to take a deeper breath and will pause between inhaling and exhaling. Try to make the change from inhale to exhale smooth.