Breathing

“Conscious breathing heightens awareness and deepens relaxation.”
— Dan Brule

Breathing

Conscious breathing, also known as mindful or intentional breathing, involves actively focusing on and controlling your breath. This practice is often used in meditation, yoga, and stress reduction techniques. It can have various physical and mental health benefits, including reducing anxiety, improving focus, and promoting relaxation.

“What has to be taught first, is the breath.”
— Confucius

Here are a few common techniques for conscious breathing:

Diaphragmatic Breathing (Belly Breathing)

  1. Sit or lie down in a comfortable position.

  2. Place one hand on your chest and the other on your abdomen.

  3. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still.

  4. Exhale slowly through your mouth or nose, letting your abdomen fall.

  5. Repeat for several minutes, focusing on the rise and fall of your abdomen.

Box Breathing (Square Breathing)

  1. Inhale deeply through your nose for a count of four.

  2. Hold your breath for a count of four.

  3. Exhale slowly through your mouth for a count of four.

  4. Hold your breath again for a count of four.

  5. Repeat the cycle several times.

4-7-8 Breathing

  1. Inhale quietly through your nose for a count of four.

  2. Hold your breath for a count of seven.

  3. Exhale completely through your mouth for a count of eight.

  4. Repeat for four breaths initially, gradually increasing as you become more comfortable.

Alternate Nostril Breathing (Nadi Shodhana)

  1. Sit comfortably and use your right thumb to close your right nostril.

  2. Inhale deeply through your left nostril.

  3. Close your left nostril with your right ring finger, then release your right nostril.

  4. Exhale through your right nostril.

  5. Inhale through your right nostril, then close it with your thumb.

  6. Release your left nostril and exhale through it.

  7. Repeat the cycle for several minutes.

Practicing conscious breathing regularly can help manage stress, improve sleep, enhance concentration, and promote overall well-being. Would you like to explore any specific technique in more detail?

“Just a single thought is capable of changing the breathing pattern.”
— Isle Middendorf