Here’s how it works…
- Inhale through the nose quietly for the count of 4.
- Hold your breath for a count of 7.
- Blow air out through your mouth audibly and forcefully for a count of 8.
- Repeat this for 4 breath cycles and stop.
Let’s give it a try right now…
- Sit in a position that is comfortable for you and relax your gaze or close your eyes.
- Begin by breathing in through your nose… one, two, three, four.
- Hold, two, three, four, five, six, seven.
- Exhale, two, three, four, five, six, seven, eight.
- Again
- Inhale, two, three, four.
- Hold, two, three, four, five, six, seven.
- Exhale, two, three, four, five, six, seven, eight.
- Again
- Inhale, two, three, four
- Hold, two, three, four, five, six, seven.
- Exhale, two, three, four, five, six, seven, eight.
- Last time
- Inhale, two, three, four
- Hold, two, three, four, five, six, seven.
- Exhale, two, three, four, five, six, seven, eight.
- And breathe normally.
Notice how you are feeling in this moment. If you struggled with the longer hold or exhale, don’t worry. You will benefit not only from the calming nature of this technique but also by increasing your capacity as well.
Use this technique at least twice a day, each time limiting to four cycles.
Keywords: Guided Meditation, Mindfulness, Interfaith, Breath, Yoga, Reflection
