Dominique's sophrology guide
THE CALMING BREATH
In this exercise, we are using the mouth to exhale so we can lengthen the out breath as much as possible. We are aiming for a ‘tummy breath’, rather than chest breathing, to encourage relaxation and calm. It’s important to remember that this is not about forcing the breath to change, but instead about getting to know your breath through the practice, and trusting that it will naturally change over time.
Take a normal and deep breath in through the nose and then exhale out through the mouth. Repeat several times. Now, count the length of your in-breath and breathe out to twice the length. A good place to start is breathing in for three counts and out for six, or, if you are an experienced deep breather, then in for ve and out for a count of 10. Imagine that you are slowly blowing out a candle with the out-breath. Repeat this mindfully for two to three minutes with your eyes closed. You will notice after a while that the body and mind start to calm down.