Breath Awareness & Equal Breathing 5.12.20

Breath Awareness and Equal Breathing

This practice uses breath awareness and equal breathing as a calming focus. When thoughts arise, gently return your attention to the breath rather than trying to suppress or solve them.

Practice

1. Settle into a comfortable posture. Sit or stand with a long spine. If sitting on the floor, use a cushion or folded blanket as needed. If sitting in a chair, keep your feet grounded. Keep your eyes open with a soft downward gaze, or close them.
2. Notice the natural breath. Observe the inhale and exhale, including their length and sensations, without forcing them.
3. Meet distractions with kindness. When thoughts arise, don’t push them away or dwell on them. Gently guide your attention back to breathing as often as needed.
4. Try equal breathing. Notice whether your inhale and exhale are different lengths. You can count each at the same pace, then gradually lengthen the shorter part until both are approximately equal. Counting is optional.
5. Keep the breath comfortable. Breathe continuously. Avoid making the breath so long that you feel strained, paused, or short of breath. Ease back if the practice becomes uncomfortable.

Potential Benefits

Breath awareness can support focus and concentration, offer perspective when worries feel overwhelming, and encourage relaxation in the face, jaw, neck, back, and torso. The practice is meant to feel calming, not stressful.

Presenter: Steff Gallante