Mind-Body Ritual #2: Finding Clarity Breath

Find a relaxed position where your spine can obtain a neutral, upright posture

First, take a breath in through the nose and feel your lungs expand (3 seconds)

Make sure your shoulders are relaxed and "heavy"

Let your belly button push out just a little

Ensure you are breathing into the back part of your lungs.

Next, hold the breath at the top (4 seconds)

Here, silently counting might be beneficial

You can also keep rhythm by gently nodding your head back and forth

Then, let the breath out through the nose and feel your lungs contract (3 seconds)

Here, get at least to the same number of seconds as the inhalation

Let your belly button contract inwards and towards the spine

If tension needs to be released, you can exhale out through the mouth (but try to get to a point where you can do all the breathing through the nose)

Finally, hold the breath at the bottom (4 seconds)

Feel your body and slow your thoughts

Experiment with micro adjustments to your posture and core activation to create more stability and comfort in your body

Repeat this cycle from the inhale step for multiple repetitions

Try to find the spacious awareness that exists between the inhale and the exhale

Experiment with lengthening the breaths and holds:

Try a 4,6,4,6 combo or even a 6,8,6,8 combo

Try a 4,4,4,4 combo or even a 6,6,6,6 (traditional box breath)

Breathe until this flow of awareness between the brain and body feels natural and settled