This technique, as its name implies, is the “foundation” of nearly every other exercise. Mastering this allows you to get more energy out of each breath, and lays the groundwork for the numerous other benefits provided by subsequent exercises.
The purpose of this exercise is to reacquaint your body with full, natural breathing. This simple technique, practiced regularly, will slowly become the norm, changing only in response to stress, tension and emotions. When it does change you will be immediately aware, and able to consciously and deliberately deal objectively with the situation, completely aware and present.
- Sit comfortably with your back straight, eyes closed, and hands in your lap
- Begin with an exhale, then inhale deeply, hold it for a second or two, and exhale first with a short burst (like you were blowing out a candle), and then with a long slow finish as you completely relax your mind and body and empty your lungs. Repeat 3 times or as needed to calm your mind and relax your body.
- Inhale deeply, all the way to the bottom of your spine progressively filling your lungs; bottom, middle, and top
- Hold for a moment
- Exhale slowly, gently emptying your lungs from the bottom, then middle, and top, squeezing out all of the air
- Hold for a moment and then repeat moves 3-6 for 5 minutes.
You may repeat this exercise as desired.