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Breath Meditation

Consciously breathing is a wonderful way to reduce stress. When we have stress in our lives we begin to breathe more shallow which exacerbates tension.

 

Do this 4 minute breathing exercise to refresh your body and reduce stress.

 

To start breathe deeply a few times, then follow these steps, repeating each one three times before moving on to the next.

Inhale for a count of 6 and exhale for a count of 6, bringing the mind into the present moment.

  • Inhale for a count of 6 and retain the breath for a count of 3. Then exhale for a count of 6 and retain the breath for a count of 3. The breath retention has an uplifting, vitalizing effect on the mind.
  • Inhale for a count of 6 and retain the breath for a count of 3. Exhale for a count of 9 and retain the breath for a count of 3.  The extended exhalation activates the parasympathetic nervous system, also known as the relaxation response.
  • Inhale for a count of 6 and exhale for a count of 9. With every exhalation, gently firm your belly and enjoy it’s grounding, empowering effects.

Enjoy the benefits of a clear, calm mind.

 

source: Yoga Journal Feb. 2012

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