The breath comprises of four sections, the inhalation, natural hold on inhalation, the exhalation, the natural hold on exhalation.
With basic breath attention, we often start with becoming “aware” of the breath.
This means “witnessing” the breathing. Perhaps the feel, the sound, the changing shape of the body or otherwise.
This can be meditative, down-regulatory and bring us back to the present moment.
Another tool that is helpful is to “break it up.”
As we increase awareness of each part of the breathing, we develop more awareness and control of the breath overall.
For example, a basic 10 minute practice could look like:
2minutes inhalation emphasis – slowing the inhalation, noticing the inhalation, emphasising the inhalation. Rest of the breathing is natural.
2 minutes hold emphasis – emphasising or extending the hold on inhalation (“antara kumbhaka”). The rest of the breathing cycle is natural.
2 minutes exhalation emphasis – emphasising or slowing and noticing the exhalation. The rest of the breathing cycle is natural.
2 minutes hold emphasis – emphasising or extending the hold on exhalation (“bahya kumbhaka”). The rest of the breathing cycle is natural.
2 minutes natural breathing.
These types of practices are great to explore if you are looking to develop more breath awareness, they are not stressful and they are “adaptive.”
This means they can suit any individual, as the “emphasis” can simply be extended (even up to 1-2minutes per stage) or shortened to wherever is comfortable.
It also offers a little bit of “change” which can be helpful to keep attention for some and we can also extend any part of the practice, or create 4 seperate longer practices out of each stage.
