Cease all competing activities for the next few minutes and simply breathe. Access your greatest resource to ease stress, renew your energy levels, and feel great.
1) Inspire (Latin: “breathe in”) Your body seeks oxygen. Use quick, active inhales to energize and uplift.
Exercise:
- Seated (not while driving—you may feel some temporary sensations in your body)
- Take three big, consecutive inhales through your nose, progressively filling your lungs
- Exhale through your mouth, making a “haaa” sound
- This is one round and should take about two seconds
- Do this for one minute (30-40 rounds)
- Notice how you feel
2) Expire (Latin: “to breathe out”)
Exhale and release what no longer serves you. Ease your breath and lengthen exhales to lower CO2 and de-escalate your stress response.
Exercise:
- Seated or standing, relaxed
- Breathe in gently through your nose, down into your belly
- Inhale again through your nose
- Release an extended exhale through your mouth
- Do this five times at an easy pace
- Notice how you feel
3) Aspire (Latin: “to breathe on”)
Attention in the present creates future possibilities. Use breath-holds to deepen your meditation.
Exercise:
- Seated (not while driving—you may feel some temporary sensations in your body)
- Take 10 big breaths in and out through your mouth
- Inhale deeply and hold for the count of 10
- Slowly exhale through lightly pursed lips
- Sit quietly for as long as you like
Thank you for joining in this conspiracy (Latin: “to breathe together”).
