Did the thought that you are breathing as you read this cross your mind?
Well..we breath 40~60 times a minute and yet we seldom realize that we are. The involuntary muscles of the lungs, chest and the abdomen do a good job indeed.
Well..we breath 40~60 times a minute and yet we seldom realize that we are. The involuntary muscles of the lungs, chest and the abdomen do a good job indeed.
- What is conscious breathing: Concentrating on the amount of air, various parts of the body that are involved in the breathing process, changes that happen when you breath and so on...
- Advantages:
- Improves concentration
- Health benefits
- Relaxing, reduces stress
- How to:
- Important prerequisites:
- Choose a place where you will not be disturbed. It's fine if it's noisy.
- Decide how much time you can spare.
- Phase-1: Calm down
- Sit down in a comfortable position and close your eyes.
- As soon as you close your eyes, you will feel that your other senses (ears/nose etc.) have higher perception levels. It's natural.
- Become aware of your surroundings - There may be noise or it may be quiet. Accept it because you can't change your surroundings.
- In this state, your mind will be highly active. Your mind becomes your eye and begins to flash images from your memories.
- As the mind wanders, enjoy the feeling. Tell yourself that you have enough time to spare. So there is no need to hurry nor worry.
- After a while you will come back to the present.
- You will probably notice now that your mind is not as agitated as before and is at peace. Now, It's time to start.
- Phase-2: Breathing
- Concentrate on your breathing. Become aware of the inhaling and exhaling process.
- Feel how your nostrils become cool as you inhale and warm as you exhale.
- Feel your chest expand and contract.
- Your abdomen must expand as you inhale and contract as you exhale. If the reverse is happening, set it right. (This happens sometimes when you are agitated)
- Inhale a little more than you usually do and exhale normally. Do this in a calm manner, do not hurry. Do not tighten any of your muscles, especially your chest and abdomen.
- Keep inhaling and exhaling concentrating either on the amount of air or your nostrils....
- Phase-3: Stopping
- When you feel you have done enough, stay there with you eyes closed. Don't do anything. Just feel the moment.
- Feel the difference - Have you stopped breathing? Are you feeling fresh? Calm? Some kind of boost in energy?
- Open your eyes and...do what you want... :-)
- It's normal for breathing to stop for a while after the process. It's because you have taken in a lot of Oxygen.
- You may skip Phase-1 depending on the circumstances.
- Over time, the time needed to calm down will reduce. The entire process will take less than 10 minutes.
- Any sitting position is OK. It's important the you are comfortable.