Longer out-breath
If you feel dizzy, hear ringing in your ears or start feeling anxious, stop and breathe the way you normally do. Safety and limits
Sit comfortably, spine straight, shoulders down.
How to breathe: breathe in quietly through the nose — then out through slightly parted lips, as if you were fogging a window. Don't push the air out; let it leave on its own.
Where to focus: with each out-breath let the jaw go, then the shoulders, then the belly. Make each out-breath a little longer than the one before, for as long as that stays comfortable.
The in-breath doesn't need to be big — there is nothing to fill up here; the work is all in the out-breath.
If seven seconds is too long, breathe out for less and make the in-breath quieter still. The ratio matters more than the seconds.
Preparing the practice…