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Simple breathing exercise

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Nutritional information

Relaxation
Connection
Mindfulness
Joy
Groundedness

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Simple breathing exercise

If you want to conquer the anxiety of life, live in the moment, live in the breath. — Amit Ray

  • 5 minutes
  • Easy

Directions

Tuning into the breath to control our minds.

The breath offers an easily accessible way to connect to your body because the breath is always with us and always alive. Sometimes it may feel very difficult to slow down our minds and find stillness. Focusing on your breath is one of the most effective tools to shift your attention from your mind to your body. This in turn helps you quickly take control of your mind, rather than become a victim of your own thoughts. Whenever you feel your thoughts are tightening their grip on your mind, turn to this quick exercise to regain control and focus.

*Image © Greta Rossi

Steps

1
Done

Sitting

Find a quiet place and sit comfortably.

2
Done

Breathing in

Breathe in through your nose counting to 4. If it is too difficult you can change to 4 (breathing in), 6 (holding), 8 (breathing out).

3
Done

Holding the breath

Hold your breath counting to 8.

4
Done

Breathing out

Slowly release your breath from your mouth counting to 10.

5
Done

Repeating

Repeat several times until you feel grounded.

6
Done

Variation: Connecting with others

You can do the same exercise with another partner or more, with the purpose of tuning in with their breaths. Simply find a partner and sit crossed-legged opposite each other and look into each others' eyes. Repeat steps 2 -5 above and try to sync your breath with that of others. Eventually, you will not need to count anymore as your breaths are tuned in.

Tissione

Co-founder of Alive Peace and International trainer offering workshops on exploring the connection between personal well-being and social change and creating spaces for insight and transformation towards a culture of peace. (tissione.com) (alivepeace.org)

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