“Even one, conscious, deep breath is a meditation.” Eckhart Tolle
This is the most basic breath and the foundation for all the other breathing techniques I will feature. When in doubt, always come back to this long deep breathing. It is how you were born breathing and it will never fail you. Here’s a video demo of long deep breathing if you prefer to visually learn: Long Deep Breathing Video
- To start, it may be easier to lay down for this technique, as long as you’re sure you won’t fall asleep. Otherwise, come to sit in a straight back chair with feet flat on the floor, or sit in easy pose (see pic). Bring awareness to these areas:
- Spine is straight, not arched too far forward or rocked back.
- Neck is in line with spine and chin slightly tucked.
- Shoulders are relaxed down and back.
- Hands rest on the knees or thighs. Eyes are closed.
- For a few breaths, let your inhale and exhale relax to a normal pace and depth. Bring your attention to the navel point.
- Now, take a slow deep breath by first letting the belly relax and expand, then allowing the chest to rise. As you exhale, feel the chest lower first, then gently pull the navel in and up toward the spine, expelling all air out of the lungs.
- Continue to allow the breath to lengthen and deepen at this slow controlled pace. When you feel you have the technique down. Continue long deep breathing for 3-5 minutes or for a count of 10-20 breaths.
- When finished, let the breath come back to a normal pace and depth. Take a few breaths here. Wiggle your fingers or rub the palms of your hands together to ground yourself in your body before you step back into the world.