10 -20 Minute Breathwork Exercise
Exercise Guidance
Getting set up
Sit upright in a relaxed posture, shoulders relaxed, chest open, feet flat on the floor.
Keep your mouth closed, lips gently together, tongue gently in the roof of your mouth -You will be nasally breathing at all times.
Breathing should be light, slow and low, down to the diaphragm.
Practice with three pillars of awareness
The gentle flow of air in and out of the nostrils
The awareness of the of the lower ribs' gentle expansion
Gentle counting - don't be too obsessed about the exact seconds - Just get to a vague pattern
Expect
Sensations like warm hands, excess saliva, and a tolerable air hunger are normal.
As you feel a distinct need for more air, it should not be enough to cause involuntary spasms of the breathing muscles nor dysregulate a gentle breathing pattern.
If this happens increase your breathing pace and return to the timing when you have ‘recovered’
Benefits
Can provide a profound sense of calm, and assist with anxiety, stress and panic
Triggers natural nitric oxide in the respiratory systems aiding nasal degongestion and lung blood flow.
Improves sleep quality
Improved concentration and focus via Improved cell oxygenation and blood flow to the brain
Helps to lower blood pressure and heart rate through baroreceptor stimulation
Stimulates Vagal nerve tone and the healing, repair and restorative Rest-and-Digest response
Enjoy - this should be peaceful and therapeutic.
Great before bed for an immediate transition to a great nights sleep.
