Deep breathing is the foundation of breath focus, which is quite
simple to do.
Find a comfortable, quiet place to sit or lie down. Start by
noting the difference between breathing normally and breathing
deeply. First take a normal breath. Now try a deep, slow breath.
The air coming in through your nose should move downward into
your lower belly. Let your abdomen expand fully. Now breathe out
through your mouth (or your nose, if that feels more natural).
Alternate normal and deep breaths several times. Pay attention to
how you feel when you inhale and exhale normally and when you
breathe deeply. Shallow breathing often feels tense and
constricted, while deep breathing produces relaxation.
Now practice deep breathing for several minutes. Put one hand on
your abdomen, just below your belly button. Feel your hand rise
about an inch each time you inhale and fall about an inch each
time you exhale. Your chest will rise slightly, too, in concert
with your abdomen. Remember to relax your belly so that each
inhalation expands it fully. As you exhale slowly, let yourself
sigh out loud.
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