Components of the Deep Breathing Practicum
- Posture to maximize lung capacity
- Deep diaphragmatic breathing through the nose
- Focus on the breath
- Smooth breathing without holding in or out
- Positive feelings
- Positive feedback, notice the belly rising and falling
Steps in the Practicum
- Lie flat on the back on a firm and flat surface with a thin pillow, if desired. Relax the body, feet dangling outwards and palm facing up with arms beside the body.
- Or sit tall on the edge of your chair with back and neck straight without reclining backward or slouching forward. Put your hands on your knees or in your lap.
- Establish deep diaphragmatic breathing.
- Focus on every breath in making it complete.
- Focus on every breath out making it complete.
- Count the breaths in the prescribed period. Counting becomes a way to focus. Remember to count the in-breaths or the out-breaths, not both. One in-breath and one out-breath comprise one breath.
- Breathing through the nose only with mouth closed.
- Use positive feedback putting one hand on the belly if you so desire. Notice the belly rise with every in-breath and fall with every out-breath.
- Every breath should be smooth and even with equal time for the in-breath and the out-breath. No holding of breath or out. Rhythmic smooth and even breathing all the time.
- Cup your eyes with your hands and open the eyes with the eyes covered. Expose the eyes to the light slowly.
- Turn on your left hand side and sit up for a minute.
- Get yourself up and stand slowly with sure feet.
Be Breath Aware
Cultivate the habit of being breath aware as much as possible; and deep breathe whenever you are breath aware. You can’t do that all the time, but there are quite a few opportunities in a day, Be breath aware and deep breathe when watching TV, resting and relaxing, driving, before falling asleep at night, waking up in the morning, etc. The more you do it, the better it is health wise and otherwise.