How to breathe
Simple cues for desk sessions.
General breathing how to
Let your belly do the work, not your shoulders.
Belly breath
Put one hand on your belly and one on your chest. Breathe in through your nose and feel the belly hand rise first. The chest hand barely moves.
Chest breath
If the top hand lifts and your shoulders creep up, that is chest breathing. It is quick and shallow and keeps you wound up. No stress, just let the breath drop lower.
Soft jaw
Teeth apart, tongue resting, lips gently closed.
Low shoulders
Let them drop away from your ears on every out breath.
Easy, not big
A gentle breath is enough. You should never feel out of breath or light headed.
Out breath a little longer
That is where most of the calm comes from.
Feeling dizzy?
Stop, breathe normally and try a shorter count next time.