Controlling The Exhalation Meditation

I count all the way through this, gradually extending the exhalation, as well as focussing the mind in the moment, it is a great singing exercise to learn to make long controlled tones.

Transcript

With controlled breathing you need to work within your own personal limitations.

If you feel dizzy or uncomfortable in any way please stop the practice.

This is a controlled breath meditation.

I sing professionally and devised this meditation to help me to hold a note for an extended period with control.

I use my heartbeat to count the breaths and find that by concentrating on both my heartbeat and my breathing that my mind doesn't have the opportunity to wonder.

In this guided meditation you can practice the technique with me and then be able to use it with your own heartbeat which will slow down as the meditation progresses.

I will be counting the in-breath,

Holding for four counts,

Then exhaling and holding.

Each minute I will extend the out-breath by one count,

Finishing off with a tone on the out-breath.

Okay,

Inhale two three four hold two three four exhale two three four hold two three four inhale two three four hold two three four exhale two three four hold two three four inhale two three four hold two three four exhale two three four five hold two three four inhale two three four hold two three four exhale two three four five hold two three four inhale two three four hold two three four exhale two three four five hold two three four inhale two three four hold two three four exhale two three four five six hold two three four inhale two three four hold two three four exhale two three four five six hold two three four inhale two three four hold two three four exhale two three four five six hold two three four inhale two three four hold two three four exhale two three four five six hold two three four inhale two three four hold two three four exhale two three four five six hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven hold two three four inhale two three four hold two three four exhale two three four five six seven eight hold two three four inhale two three four hold two three four exhale two three four five six seven eight hold two three four inhale two three four hold two three four exhale two three four five six seven eight hold two three four inhale two three four hold two three four exhale two three four five six seven eight hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine hold two three four inhale two three four hold two three four exhale two three four five six seven eight nine this is the end of the guided meditation feel free to continue if you want to Namaste

Reviews

Wonderful method of developing breath control. It encourages concentration and a sense of stillness. Thank you! 🙏

I love having someone else do the counting, I’ll do it, but when someone else does, it’s so relaxing, so thank you!

Thoroughly enjoyed the simplicity of this......I felt totally focussed on my breath 💞🙌🏼

Love this. Great for mindfulness and will help with singing too.

I’m not a singer but found this repetitive exercise demanding focus separating me from distractions of a busy day.

Thank you very much, ms Allison I really enjoyed this meditation!🙏

Wow! Amazing exercise. I am a singer and it works so well for me. Thank you so much Allison. Namaste.

thank you. as someone who loves to sing myself, i find this to be a helpful tool for expanding my capacity. bowing deeply and sending love

Very relaxing practice idea. Happy to have a direct connection with musical practice as well.

Good Practise
Very useful if repeated daily with full effort

Great! Was looking for this excellent breath meditation

Wow, this was really effective in helping me focus on my breath!

Good breath practice

That was extremely interesting and different from any meditation I’ve done before. I love that my mind had no room to wander - completely caught up in the breathing. Thank you ☺️ 💫🧘‍♀️

Wonderfully calming and centering. My mind did not wander for the full 11 minutes.

Works really good 4 me. 😀

Really good as a meditation and for breath control

Wow! Very interesting, an exercise for my lungs. I enjoyed it! Namaste 🙏

I am always drawn to practices that involve leading the breath rather than following it, and that give the respiratory system a good workout. This one provides a unique twist with the constant count throughout the exercise, which I enjoyed and found helpful. Thanks Alison for taking the time to share this! 👍🙏