When you use conscious breathing techniques, you can become aware of and connect with the communication between the heart and the brain. Deep breathing can help to lower your heart rate, lower the blood level of the stress hormone cortisol, promote deeper sleep, and reduce anxiety, leaving you feeling relaxed, yet invigorated. Bringing more oxygen deep into the lower part of the lungs helps stimulate the parasympathetic nervous system, promoting a peaceful state. The following exercise is from Dr. John Kennedy's B-R-E-A-T-H-E Technique seminar.
Instructions
1. Quietly sit in a comfortable chair, relaxing your body as much as you can. Close your eyes and concentrate on lowering your heart rate, and relax your body through your deep breathing. Intending to lower your heart rate is important for success.
2. Focus on your breathing by placing your hand on you abdomen or chest and watching it rise and fall. Notice how choppy, shallow, or quick it may be at that time. Just bring your awareness to the rise and fall of your chest and abdomen.
3. Pull air in nose as deeply as possible. Feel your hand rise with the inhale. If you can't nose, it is all right to breathe through your mouth. Hold the air in for a few moments.
4. Exhale fully through your relaxed mouth, trying to draw out the length of time to expel all the air from your lungs.
5. Listen to the sound of your breaths as they go in and out of your lungs slowly and steadily.
6. Imagine that your heart and lungs are communicating with each other. If your lungs are filling slowly and steadily, feel the heart slowing to match the rhythm. Keep doing this for 15 minutes, noticing any other sensations that may arise. Your body may feel a bit more invigorated, yet deeply relaxed. You may experience a slight tingling or warmth through your body.
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