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breathe.

 Most of us breathe poorly: we tend to over-breathe, taking three or four breaths using only the upper part of our lung capacity, when one good breath using the lungs more completely would serve us better. This shallow breathing is very tiring, not only because we expend unnecessary muscular energy, but because we reduce our oxygen intake per breath.

In its extreme form, over-breathing becomes hyperventilation, which can trigger panic attacks. In all mindfulness or meditation practice, breathing is key. So it’s wise to learn good techniques first. A daily practice, starting with 10 minutes and building on it, means that the ability to take some restorative “time out” will also be available to you:

  • Lie comfortably on the floor, knees bent, chin tucked in – what Alexander Technique teachers call the “constructive rest position” – or sit upright in a chair, legs uncrossed, feet flat on the floor.

  • Consciously relax your neck and drop your shoulders, rest your arms by your sides with your palms turned upwards.

  • Breathe long and gently through your nose, into your belly until you see it gently rise, for a slow count of five.

  • Pause, and hold that breath for a count of five, then gently exhale through your mouth for another count of five.

  • While doing this, try to clear your mind of all other thoughts, or if this is difficult close your eyes and visualise a pebble dropping into a pool of water and gently sinking down.

  • Repeat this breathing cycle 10 times; then see how your regular breathing adjusts.

  • You can also use this breathing technique at any time you feel tense or stressed, or as the basis of any meditation.

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