Breathe well, to aide release tension, improved co-ordination, being in the present moment, improved focus, to support your vital organs and for more energy ..... conscious breathing is key
Conscious breathing helps to release physical and mental tension so our vital organs are fully oxygenated so we feel energized, balanced, positive most of the time for consistent, peak performance.
In addition, a regular practice of conscious breathing helps to remove lethargy, tiredness and agitation so we feel relaxed and centred at those most challenging times.
And, the more often the mind and body experiences feeling relaxed and centred, the easier it is to return to that state after a period of stress, anxiety, frustrations an so on.
And conscious breathing encourages this as it engages the mind at a single point of focus to manage and regulate respiration – generally an unconscious activity of the body.
the practice
The following practice aims to create complete balance of the mind as well and the sympathetic and parasympathetic nervous system. Most importantly, it helps to re-set the natural rhythm and homeostasis for all the of the body’s systems such as respiratory, circulatory, peristalsis aiding overall health and well-being.
This particular practice is created to increase the tidal flow of air through the lungs by consciously slowing down the number of breaths taken in one minute, which means that your vital organs do not need to work quite
as hard to oxygenate the body.
If performed last thing at night it will help calm the mind to assist in a good nights sleep. It is also a great preparation for the day and also a great way to re-set your mind and body if practiced in the middle of the day
methodology
Whilst at rest (either sitting, or lying down), and with an empty stomach, note the amount of time in seconds that it takes you to comfortably inhale and exhale without creating any stresses in the mind or body. This is your natural Breath Count which will be used to start your practice.
Inhale and expand the lower abdomen for a comfortable amount of time – e.g. 4 seconds
Exhale drawing the lower abdomen into the small of the back – for the same amount of time
week 1
Repeat 10 times on day 1 ... Rest in stillness for 3 minutes ...end
Subsequent days … increase the number of rounds by 1 each day until you complete 16 rounds on the 7th day
week 2
Increase your breath count by 1 second
Repeat inhalation exhalation 10 times with your new breath count on day 1
Rest in stillness for 3 minutes .... end
subsequent weeks
Continue and increase your breath count each week by 1 second and return to starting at 10 rounds until you at least double your original breath count.
This is a great way to start a practice called prāṇāyāma - which translates as ‘to extend ones pranic energy.’
Increase the number of rounds by 1 each week
points to keep in mind
Controlled relaxation of the abdominal muscles encourages a passive inhalation.
If at any point you feel as if you are causing any strain or stresses within the mind or body, then reduce your breath count by 1 second and stabilize your practice until you feel ready to expand again.
The exhalation relaxes and calms the mind, encourages us to let go of mental/physical tension. The inhalation energises.
This practice will guide you naturally into meditation, single-minded focus and a sense of space and
inner stillness.
Enjoy