Play with the techniques below and find what works best for you.  Always allow the out-breath to happen on its own – effortlessly and naturally – a bit like a sigh.  Except where specified, it is generally better to breathe through the mouth when you practice these exercises.  Choose one you like and continue to practice it for some time.  Use it as an opportunity to relax and let go of tension.  At the end of each exercise, just rest in the silence and stillness for a while.

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Breathing Exercises

Counting

As you breathe in, count silently to 7.  Allow a short pause and breathe out to the count of 7.  Allow a pause and then breathe in again to the count of 7 and so on.

The Balloon in the Belly

Imagine there is a balloon in the belly.  Maybe it has a colour.  As you breathe in slowly, the balloon expands outwards.  As you breathe out, the balloon deflates.  You will have a sense of your hips moving out and in as well.  After a while, let go of the image of the balloon.   Deep, relaxed breathing can continue as you relax deeper inside.

The Vase

Imagine an empty vase within you.  As you breathe in, the vase fills from the bottom up, just like a flower vase filling with water.  So, first of all, the belly fills with air, then the ribs expand and then the collarbones – in a flowing movement.  Let go completely on each out-breath.

Relaxing in the Gap

There are four parts of the breath: the in-breath, the gap, the out-breath, the gap.  As you breathe, become aware of these parts.  Then, at the end of the out-breath, allow the gap to be a bit longer than usual.  See how easy it is to just let go into the gap, relaxing into the space.  This is a great way to experience freedom from thoughts and it’s my favourite! 

Vipassana Meditation

One form of Vipassana is simply watching the breath as it comes in and goes out of the body.  There are two options. You can either watch the rise and fall of your belly as you breathe or watch the breath as it comes in and goes out through the nose.  Find the one that works better for you.  Then whatever arises – thoughts, feelings, body sensation, just be aware of it and let your awareness return to the breath.

Throughout the Day

Let your body be flexible, moving with your breathing. Maintain an open body posture.  Check in throughout the day – how is your body, how is your breathing?  Is your belly relaxed?  Breathing into the belly is helpful.  And you can also allow the breath to fill the whole body as you breathe in. Feel the shoulders rising on the in-breath and relaxing back down on the outbreath. Feel the movement of the ribs – gently expanding and relaxing.

About Breathing Click to read a short article
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