Conscious breathing

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.

• 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
  
1. Sit down in a comfortable position and close your eyes.
2. As soon as you close your eyes, you will feel that your other senses (ears/nose etc.) have higher perception levels. It's natural.
3. Become aware of your surroundings - There may be noise or it may be quiet. Accept it because you can't change your surroundings.
4. In this state, your mind will be highly active. Your mind becomes your eye and begins to flash images from your memories.
5. 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.
6. After a while you will come back to the present.
7. 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
1. Concentrate on your breathing. Become aware of the inhaling and exhaling process.
2. Feel how your nostrils become cool as you inhale and warm as you exhale.
3. Feel your chest expand and contract.
4. 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)
5. 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.
6. Keep inhaling and exhaling concentrating either on the amount of air or your nostrils....
• Phase-3: Stopping
1. When you feel you have done enough, stay there with you eyes closed. Don't do anything. Just feel the moment.
2. Feel the difference - Have you stopped breathing? Are you feeling fresh? Calm? Some kind of boost in energy?
3. Open your eyes and...do what you want... :-)

Note:

• 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.