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Breathing Exercise to increase presence: Abdominal Breathing




Objective: This exercise aims to help you become aware of your breath, promote relaxation, and improve the efficiency of your breathing.

Duration: 5-10 minutes

Step-by-Step Guide:

  1. Preparation:

  • Find a quiet, comfortable place where you won’t be disturbed.

  • Sit or lie down in a comfortable position. If sitting, keep your back straight but relaxed.

  1. Posture:

  • If sitting, place your feet flat on the ground, hands resting on your thighs.

  • If lying down, place your hands on your abdomen.

  1. Starting the Exercise:

  • Close your eyes to minimize distractions and bring your attention inward.

  1. Focus on Your Breath:

  • Take a few moments to notice your natural breathing pattern. Don’t try to change it yet; just observe.

  1. Deep Abdominal Breathing:

  • Inhale Slowly: Inhale deeply through your nose, allowing your abdomen to rise as it fills with air. Imagine your belly inflating like a balloon.

  • Exhale Gently: Exhale slowly through your nose or mouth, letting your abdomen fall as the air leaves your lungs.

  • Breath Cycle: Each inhalation and exhalation should be smooth and controlled. Aim to make your exhale slightly longer than your inhale.

  1. Rhythm and Focus:

  • Establish a comfortable rhythm, such as inhaling for a count of 4 and exhaling for a count of 6. Adjust the count to what feels natural for you.

  • Focus on the rise and fall of your abdomen with each breath. If your mind wanders, gently bring your attention back to your breath.

  1. Visualization:

  • As you inhale, visualize drawing in positive energy and oxygen that nourishes your body.

  • As you exhale, imagine releasing tension, stress, and any negative energy.

  1. Completion:

  • Continue this breathing pattern for 5-10 minutes.

  • When you’re ready to finish, gradually deepen your breath and slowly open your eyes.

  • Take a moment to notice how you feel compared to when you started.

Benefits:

  • Physical: Improves oxygen intake, promotes better lung function, and can aid in digestion.

  • Mental: Increase Presence, Helps calm the mind, reduce stress, and improve focus.

Tips:

  • Practice this exercise daily, gradually increasing the duration as you become more comfortable.

  • Combine this exercise with other mindfulness or Qi Gong practices for enhanced benefits.

Remember, the goal of this exercise is to bring awareness to your breath and promote a state of relaxation. Consistency in practice will lead to greater benefits over time.




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