If you are interested in paying more attention to your breath, you might like to try some of the breathing exercises below.

Please note, it is important to know that your breath should not feel forced throughout these exercises. If you are currently unwell or have any health conditions that may compromise your condition, please consult your doctor before trying these.

1. Bringing Awareness to the Breath.

Breathe in through your nose, pause gently for a moment. Breathe out through your nose and then pause gently.

Notice how it feels. Don’t force your breath.

Repeat for 3-5 breaths.

Continue to practise this throughout the day.

2. Notice any restrictions in your body.

For this exercise, I find it helpful to use a long resistance band, belt, or something similar and gently wrap it around the bottom of your ribcage. This gives you some feedback, bringing more awareness to where you are sending your breath.

Place yourself in a comfortable position, either lying down or sitting.

On your inhale try to feel your rib cage and abdomen to expand in the front of your body. Exhale and relax completely.

On your next breath, try and feel your breath in your back.

Lastly, send your breath from side to side.

Repeat 4-5 times, taking notice of how it feels and any restrictions you may have.

A visualisation that may help is to imagine a tree ring growing from inside to out, or an umbrella opening up.

3. Square Breathing.

A useful exercise to help slow everything down.

Breathe in through your nose for the count of 4.

HOLD for the count of 4.

Breathe out through your nose or mouth for the count of 4.

HOLD for the count of 4.

Repeat x4 (or build up to 4 rounds)