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.

Breathing Exercise Flowchart.pdf

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