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PRACTICE DEEP BREATHING
Following are four breathing exercises that
are easy to incorporate into a pre-meditation
routine, a post-exercise workout, or any time
you need a "slow-down" break.
BASIC DIAPHRAGMATIC BREATHING
It's good to start at the beginning. This
breath practice encourages you to breathe
deeply, creating a grounded, centered,
present energy.
1. Before you begin, exhale fully.
2. Next, inhale deeply through the nose,
directing the breath into the belly so that
it moves outward like a buddha belly on
the inhale and deflates on the exhale.
3. At the top of the inhale, retain the breath
for 3–5 seconds.
4. Then, exhale.
5. Repeat.
SQUARE (OR BOX) BREATHING
This technique, known as sama vritti
pranayama in Sanskrit (sama vritti means
"same or equal fluctuations"), is excellent for
bringing balance or equanimity to the body
and mind.
1. Begin by breathing slowly in and out
through the nose, directing the breath
into the belly so that it moves outward
like a buddha belly on the inhale and
deflates on the exhale.
2. After two or three simple breaths—and at
the end of an exhale—inhale to a count of
four seconds.
3. At the top of the inhale, hold your breath
for four seconds.
4. Now, exhale to a count of four.
5. At the bottom of the exhale, hold your
breath for four seconds.
6. Repeat 5–10 rounds or until you feel the
exercise is complete.
