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Two-Part Deep Breathing

By Joanna Brandt, R.Y.T.

Conventional wisdom: When excited or stressed, take a deep breath. This technique is a more formalized and effective version. (Time: As much as is comfortable, from one breath to several minutes.)

•  Sit comfortably. If possible, loosen tight clothing.

•  Inhale deeply through the nose and notice the quality of your breath. Putting attention on the breath will slow and steady it.

•  On the next inhalation, bring the awareness to the belly. As you inhale, consciously push the abdomen out to increase the intake of oxygen.

•  Halfway through the inhale, lift the chest to increase the intake even more.

•  Hold the breath for a beat, letting the oxygen absorb into the body.

•  To exhale, first relax the chest. Halfway through the exhale, contract the abdominal muscles back toward the spine.

•  Hold the exhalation for a beat. Contract the belly even more to squeeze out the last little bit of stale air.

•  Repeat steps 2-7 for as long as you like.

NOTE: Most people find this difficult at first. It takes 30 days to change a habit. It's possible you've been breathing from your chest for years. Be patient and practice this deep belly breathing for a few minutes every day. In one month you'll have it down. I've seen my students make this change so I know you will, too.

NOTE: If you become lightheaded, stop the practice for a moment. The feeling will pass. The body is not used to getting this much fresh oxygen.

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