Mind-Body Ritual #3: The Belly Breath
Position
Seated upright or lying face up.
Breathing Pattern
INHALE 3 to 6 seconds through the nose
EXHALE 3 to 6 seconds through the nose
Intention
Bring relaxation to the nervous system. Digestive stimulation.
"I AM Peace."
Practice
Place your left palm directly over your belly button and your right palm directly on top of your left
Ensure palms are directly overlapping one another
Find a relaxed, neutral posture for your spine and body.
You should feel relatively comfortable.
Take a deep breath in and push your belly out with this inhalation
Take 3-6 seconds for the breath to fully fill lower lungs and belly
Pause for 1-2 seconds
Slowly let the breath out through the nose
Take 3-6 seconds for controlled exhalation
Pause for 1-2 seconds
Repeat
Continue this breath style until you find a natural rhythm that feels good to you
Try to focus on just the breath and allow the mind to unwind
Try counting your breaths as a way of directing mental focus. Count to 10, 12, 20, 24, or even 32 breath cycles.
This is an extremely effective practice to utilize prior to sleeping or during times of anxiety/turmoil. It stimulates our parasympathetic nervous system and helps us stay grounded in the moment. With a little more vigor, this breath can also be used to "warm-up" the digestive system in the morning or prior to a meal. This pumping motion increases stimulus for peristalsis (wave contractions in the gut) and digestive glandular secretions.
By practicing The Belly Breath, we are taking one, simple step to reestablishing Peace and ease as our natural state of Being!