Editor’s note: Dr. Laury Hamburg walks readers through a simple breathing exercise to help start their week out on a relaxing note.
‘Rhythmic Breathing’ is a favorite term to describe different meditation techniques, but the term is often accompanied by confusion, as that name is used to describe and define a large variety of popular patterns.
The way the phrase is used here describes assigning a numerical count to every inhalation and every exhalation, as well as pauses between breaths.
How about breathing in for a count of four; holding your breath for four; then breathing out for four.
There you have it, your first rhythmic breathing meditation! You may not need another. Just take this pattern with you into your quiet place and have at it! The relaxation benefits are right there!
Here’s another way to try it:
Find a pleasant, quiet place and, if possible, one with little or no interruptions.
You are sitting up tall and the preferred position has your back away from the chair. More importantly, be comfortable.
Have your hands resting on your thighs, palms down. This posture is called the pose of contentment and will elicit a relaxation response throughout your body. Follow the flow of your breathing. Breathe through your nose, slowly and gently.
In this technique, a numerical count is given for the inhalation; then a count for a pause where you will hold your breath; then a count for the exhalation:
Breathing in: 1, 2, 3, 4
Hold: 1, 2, 3, 4 and
Breathing out: 1, 2, 3 ,4
This pattern can be repeated any number of times.
You can imagine the many variations that there are to the above patterns. One that is fun keeps increasing the length of the exhalations.
Breathing in: 1, 2, 3, 4
Hold: 1, 2, 3, 4
Breathing out: 1, 2, 3, 4
Breathing in: 1, 2, 3, 4
Hold: 1, 2, 3, 4
Breathing out: 1, 2, 3, 4, 5, 6, 7, 8
Breathing in: 1, 2, 3, 4
Hold: 1, 2, 3, 4
Breathing out: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12
And so on, adding four more with each new cycle drawing out the exhalation to 16 and, if possible but not required, to 20 counts. Repeat 12 or 16 if that is comfortable.
If you would like to, start all over. You can do multiple cycles (not to exceed four). And of course, if you choose to do only one, that’s fine. Let’s keep the program simple and you may discontinue a session when you get tired or bored. This ‘easy does it’ approach will help you to keep breathing, smiling and sticking with meditation for the long run.
Don’t forget that this exercise is only effective if put into practice. You have to actively participate or the words won’t help you! So let’s be up and doing.
Breathing in, holding and then breathing out.
You are on your way! Think “relax.”
Dr. Laury Hamburg is a master Tai Chi teacher living in Union County. He received his master’s and doctorate from Indiana State University in Terre Haute. He can be reached at [email protected].