Extending the Exhale The way the body breathes can tell you a lot about what you are experiencing.
When you're anxious or angry,
You may find the breath to be shallow and rapid.
When you are resting,
The breath slows down and is often deeper.
The relationship between the breath,
The body,
And the mind goes both ways.
By breathing more deeply,
You are telling the nervous system you are safe.
This exercise engages the parasympathetic nervous system,
Which is responsible for feelings of safety,
Relaxation,
And ease.
You can use this practice anytime.
It works well when you are experiencing anxiety,
Anger,
Or any other emotion that increases the heart rate.
Bring your breath into your awareness.
You can choose one place in the body on which to focus.
The abdomen and chest work well for this purpose.
For one minute,
We will breathe in for 3 seconds and breathe out for 4.
Inhale 2 3 Exhale 2 3 4 Inhale 2 3 Exhale 2 3 4 Inhale 2 3 Exhale 2 3 4 Inhale 2 3 Exhale 2 3 4 Continue on your own,
Doing the best to count the seconds in your head.
Now,
Make the breath a bit longer by inhaling to a count of 4 and exhaling to a count of 5.
Inhale 2 3 4 Exhale 2 3 4 5 Inhale 2 3 4 Exhale 2 3 4 5 Continue on your own.
Inhale 2 3 Exhale 2 3 4 5 Inhale 2 3 Exhale 2 3 4 5 Inhale 2 3 Exhale 2 3 4 5 Inhale 2 3 Exhale 2 3 4 5 Continue on your own.
Inhale 2 3 Exhale 2 3 4 5 Inhale 2 3 Exhale 2 3 4 5 Lengthen your inhales and exhales as much as you are able.
Don't strain,
But encourage yourself to breathe more deeply.
Ensure that the exhale should be longer than the inhale.
Inhale 2 3 Exhale 2 3 4 5 Inhale 2 3 Exhale 2 3 4 5 Inhale 2 3 Exhale 2 3 4 5 Inhale 2 3 Exhale 2 3 4 5 Inhale 2 3 Exhale 2 3 4 5 Let go of the counting and take a few deep breaths at your own pace.
Return to your day without returning to shallow breathing right away.
You now know what it means to deepen.
