Hi friends!
In honor of Mindful Monday, I challenge you to try the equal breath exercise (as seen in the image above). Here is a more detailed breakdown of how to use this breathing exercise.
Equal Breath Exercise
You can perform this exercise sitting, standing, or lying down. You can perform this in a quiet place or in a crowded place. Basically, you can perform this exercise anytime, anywhere. I suggest using it whenever you feel stressed, need to reset yourself, or need to refocus yourself on the present.
***You may notice that I suggest exhaling before inhaling. I do this because I find that people can inhale more deeply when they exhale first, getting rid of as much stale air as possible before inhaling fresh oxygen.
Step 1: If you can safely do so, close your eyes throughout the exercise. Begin by drawing attention to your body and your mental/emotional states. Do you feel any stress in your body? Do you feel any sadness, anger, frustration, etc? Don’t try to change it, just simply become aware of it.
Step 2: Exhale all of the air in your lungs until you feel like you have squeezed all of it out. Then take a deep inhale.
Step 3: Exhale for a count of 4. Inhale for a count of 4. Repeat this for a total of five rounds.
Step 4: Exhale for a count of 5. Inhale for a count of 5. Repeat this for a total of five rounds.
Step 5: Exhale for a count of 6. Inhale for a count of 6. Repeat this for a total of five rounds.
Step 6: Exhale for a count of 7. Inhale for a count of 7. Repeat this for a total of five rounds.
Step 7: Exhale for a count of 8. Inhale for a count of 8. Repeat this for a total of five rounds.
Step 8: Pause and check back in with your body. How has the stress in your body changed? How has your mood shifted? If it hasn’t, simply make note. Do not beat yourself up or try to change it. Continue to move on with your day and come back to this breathing exercise anytime you wish.