Relaxing Breath Step by Step Guide
4:8 Breathing Practice: For Relaxation
1) Choose your location
This might be a local beauty spot or heritage site, or your own home. Make yourself comfortable and close your eyes if it is safe to do so.
2) Relax your body and draw your attention to the breath
Firstly, just notice it, then try to make it smooth, soft, and gentle.
3) Inhale for a count of 4
Just keeping the breathing smooth, soft, and gentle.
4) Now, exhale for a count of 6 or 8 (whatever you can manage comfortably)
Try to count the exhale if you can and make the inhale approx. half of the exhale.
5) Inhale for a count of 4 and relax the body even further
Relax your head, your forehead, your jaw and all the little muscles in your face.
6) Exhale for a count of 6 or 8 if you can manage
With each unfolding exhale release a little more tension from the body.
7) Repeat for approx. 8 minutes
Set a timer if this will help you relax.
8) As you find your rhythm, visualise the history that surrounds you, the history you are an important part of
Notice where your mind takes you, what interests you, consider if you can explore new local places, have new experiences within your community.
9) Return to your normal breath
And gently open your eyes bringing your attention back to the present. Move slowly and come back to the space you are in.