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Conscious Breathing: The Refocusing Breath
The Refocusing Breath is an easy, gentle and efficient practice that can have a significant effect on physiology when it is practiced consistently over a period of time.
You will inhale through your nose quietly and exhale through your mouth noisily, curling your tongue in a circle (it helps to purse your lips) exhaling through your tongue as if it were a straw. The sound when you exhale is a kind of whoosh. Try this a few times so that you get comfortable with exhaling through your mouth and through your tongue.
- Begin the Refocusing Breath by exhaling through your mouth completely.
- Next, Breath in through your nose to the count of Four
- Then hold your breath to the count of seven (7 seconds)
- Then, exhale through your mouth to the count of eight.(8 seconds)
- When you exhale make the whooshing sound through your tongue and pursed lips.
- Repeat the process of 4/7/8 for a total of four cycles (you will find this takes very little time).
Your exhalation must last for a count of eight, so resist the temptation to blow it all out in the first 2 seconds. Let out a slow, measured breath; then repeat the cycle again. At the end of four cycles breathe normally without trying to influence the breath.
To reap the long-term benefits of the Refocusing Breath, do a minimum of four cycles twice a day. After a couple of weeks you can increase the number of cycles to eight, twice a day. Over time you will begin to notice the subtle but tangible affects of practicing the Refocusing Breath.
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