Breathing awareness exercise

Breathing awareness exercise can be done during the body-centered meditation. However, as an independent exercise, it is usually recommended to perform in the upright position, sitting straight in a comfortable chair, the legs uncrossed.

After mastering the breathing awareness, it can be included into many rhythmic and cyclic exercises, like walking, jogging, swimming (this one is especially suitable because of the forced breathing rhythm, for example, during the breast stroke). Breathing meditation can be the important part of psychological and spiritual impacts of repetitive movements. Because of that, it is probably not a good idea to read, watch a TV or to talk while, say, working out on a stationary bicycle or walking.

This exercise can be performed while sitting on the exercise mat, possible moved to a wall for the better support of the back. It is also possible to use exercise steps. However, the classic posture is while using the chair.

Breathing awareness exercise

1. Sit upright with the legs crossed, if on the floor, and uncrossed if on the chair

2. Uncross the hands in any case

3. Straighten your back. Look straight forward

4. Catch the balance and relax the stomach

5. Close your eyes

6. Do not force or control your breathing

7. Do not try to breathe deeply

8. Do not try to hold the breathing

9. Breathe comfortably and simply watch the breathing

10. Brush away any thoughts and sensation but those of breathing in and out

Homework: repeat this exercise every day at least three times, 5 times every time. Use this technique every time you are under stressor experiencing health problems, like elevated blood pressure, pain, headache, etc.