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Start by gently inhaling and exhaling through the nose. This initial phase is about softening the breath, emphasizing relaxation rather than forced exhales. As you focus on your breathing, take a moment to scan your body for any areas of tension or residual sleepiness. With each breath, aim to direct energy into these areas, softening them as you inhale deeply.
As you continue to breathe, concentrate on expanding your ribcage laterally with each inhale while keeping your shoulders soft and relaxed. Exhaling will naturally pull the ribs back to center without excessive strain.
Breathing Exercises: The Four Count
Once you've established a rhythm, it’s time to implement a structured breathing exercise. Begin with a four-count pattern.
- Inhale for four counts: 4 – 3 – 2 – 1,