Practice reduced breathing while at rest

Instructions

  1. Sit or lie down on your back, with one hand resting on your chest and the other on your navel.
  2. Follow the movement of your abdomen as you breathe naturally in and out through your nose. 
    Inhale, abdomen moves out; exhale, abdomen moves in.
  3. Take note of your breathing pattern.
    How much air are you taking in? How big and deep is your breath?
  4. Apply gentle pressure with your hands on your body to slightly reduce your breathing. 
    It should feel like you’re breathing against your hands.
  5. With each breath, continue to slowly reduce the volume of air you are breathing.
    Take smaller, shorter, lighter inhales, and exhale slowly, easily, gently.
  6. Aim for a feeling of tolerable air hunger—the feeling that you want to take in more air.
    Avoid going so far that your breath becomes chaotic or your breathing muscles begin to spasm or contract. If this occurs, stop and resume normal breathing, then return to the exercise once you are calm.
  7. Stay relaxed and calm, keeping your breathing smooth and light. 
    Do not tense up anywhere, hold your breath, or pause your breathing deliberately.
  8. Practice this exercise for 3-5 minutes at a time to begin with, and increase the duration incrementally over time.
    Repeat multiple times a day. Ideal times are in the morning upon waking, afternoon and in the evening before sleep.

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