Easy Breathing Exercise For Mindfulness

This easy and quick three-part breathing exercise is designed to cultivate mindfulness and relaxation. You will feel centered, less muscle tension and learn an easy mindfulness breathing technique that you can do at any time in your day.

Transcript

We're going to work through a quick and easy breathing exercise. You can do this almost anywhere as long as you're in a comfortable position, Either seated or lying down. If you're lying down, You might want to put a bolster or sturdy pillow underneath your knees and if you're seated, Be sure to sit upright, Preferably with both feet on the ground, Crown of the head held tall, But your shoulders are relaxed. Once you've gotten comfortable, Recognize your breath. So take an inhale through your nose and an exhale through your nose or your mouth. Become aware of how your breath is moving, How it feels. Be aware of where your breath starts and where it ends. As you inhale, Fill your body up with as much air as you can and as you slowly exhale, Feel your muscles in your body relaxing and melting. We're going to work through a three-part breathing exercise. So I want you to visualize a glass that's empty and you're going to fill that glass up with your breath in three parts. So as you inhale, You're going to breathe in one-third of air and then you're going to hold your breath for three seconds. You're going to inhale your second third of breath and also hold it for three seconds. Then you're going to inhale your full breath all the way to the top of the glass. Hold your breath for three seconds and slowly release your air. So take a nice big cleansing breath and just come to a normal rate of breathing. Once all your air is empty, Inhale one-third, Hold for three, Two, One. Inhale two-thirds, Hold three, Two, One. Fill your breath up, Hold for three, Two, One. Slowly release. Empty out all of your air. Inhale one-third of breath, Hold for three, Two, One. Inhale two-thirds, Hold for three, Two, One. Full breath, Hold for three, Two, One. Slowly exhale. Empty out all of your air. Inhale one-third of breath, Hold for three, Two, One. Inhale two-thirds, Hold for three, Two, One. Fill up your lungs, Hold for three, Two, One. Slowly exhale. Empty out all of your air and repeat on your own. Anytime you become distracted in thought, In sound, Or in your physical body, Allow yourself to come back to your breath by taking a cleansing inhale and exhale and starting your breath cycle over. Sipping in one-third, Holding for three seconds, Two-thirds, Holding for three seconds, And your full breath, Holding for three seconds, And slowly exhaling. Repeat that up to ten times or more. This breath cycle is good for relaxing your body, Calming your mind, Bringing yourself into present awareness. Namaste.