Breath Awareness

Be still, try to soften your body and mind, be aware, observe, don't try to change anything, feel from the inside:

• Movement in the chest area
• Expansion and lifting out of the ribs on the in breath – an opening up
• Lowering of the ribs on the out breath – a closing down
• Awareness of the cool air passing through the nostrils on the in breath
• The change in temperature on the out breath
• Subtle awareness of the diaphragm moving as you breath in and out
• The top part of the abdomen distends, the lower part remains still (use your hands to feel this)
• Awareness of ‘energy' as you breathe in
• Awareness of subtle feeling that can take place before and after
• Be aware of how the breath out leaves the whole body relaxed
• A sense of smoothness of the flow of breath – not jerky in any way
• A feeling of calmness and peace with each breath

The spine is very important in breathing; a straight spine aids unrestricted breathing, the ribs and diaphragm are free to move. A slumped posture will restrict this and breathing will be inefficient. Abnormal, irregular breathing can affect the autonomic nervous system and stimulate panic attacks or anxiety. Rhythmic, deep and slow breathing induces calm states of mind and a calm mind enhances deep breathing: a virtuous circle is established.