Do­minique's sophrol­ogy guide

In the Moment - - Wellbeing -

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.

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