Two exercises are described here:

• the first one focuses only on breathing
• the other one focuses both on breathing and relaxation

In the beginning

The first time you do these exercises, put one hand on your chest and the other one on your stomach. This is to make sure that the chest does not rise during breathing. With practise, this will come naturally.

Focus only on breathing

The exercise is an easy method that will help your breathing be more relaxed and also allow you to use your whole lung capacity. Breathing with your stomach (or midriff) makes it easier to relax. The breathing also becomes more efficient and tension loosens when the stomach takes over the breathing.

The exercise:

• sit in the meditation position or lie down
• close your eyes and focus your mind on breathing only
• when you inhale: let the stomach expand and the chest stay passive. The midriff goes down, the lungs expand and the air flows slowly in
• when you exhale: pull in the stomach so the air is pushed slowly out of your lungs
• repeat the exercise for several minutes. Focus on the air as it flows in and out of the body, and focus on the stomach as it slowly rises and falls

After practising the breathing, the body and mind will become more relaxed.

Focus on breath and relaxation

The exercise:

• feel how the air enters and leaves the body as you inhale and exhale
• when you breath in; let your breath calm you, and loosen all tension
• when you breath out; let the tension go
• do not engage in thoughts and feelings that appear in your mind

With each inhalation and exhalation you will become more and more relaxed. Use the breathing as a focus, but do not concentrate too much on it. Hold just a small part of your attention on the breathing, and let the mind be relaxed.

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