LESSON 4: Just Breathe

Fritz Perls, one of the grandaddies of the mind body movement noted that anxiety is the inability to exhale. That's right - EXHALE. Breathing out is often overlooked but it is a very powerful tool for creating mental and physical ease. Try it yourself.

TO BEGIN:

Sit comfortably. Or, lie on your back with your knees bent and the soles of your feet on the floor. Place your hands gently on your lower belly and just breathe noticing what your belly does when you breath in and what your belly does when you breathe out.

DO:

1. Breathe in to a slow mental count of 5 as you gently expand your lower belly.

2. Breathe out to a slow mental count of 7 as you gently pull your belly in.

That's it. Do this 5 to 10 minutes once or twice a day and see what happens.

NOTICE:

As you continue to breath you might notice your ribcage beginning to expand in place you never thought it would or could. Notice how your back and chest also expand and contract with your belly.

OPTIONS:

If you have trouble getting to sleep (or staying asleep) try this breathing lesson while lying in bed. Not a back sleeper? Experiment with the belly breaths while lying on your side, or with your legs long.