A Safe, Simple Breathing Practice to Reduce Stress & Anxiety

February 24, 2006

This practice, written by Dennis Lewis, is quoted from " Authentic

Breathing News "

" Wherever you are and whatever you are doing, begin this practice by

taking an impression of your physical, mental, and emotional state, as

well as how you are breathing. Don't try to change anything. Simply be

aware of what is happening within you.

Next, while breathing only through your nose, rub your hands together

until they are very warm. Put them on your belly. Sense the warmth and

energy coming from your hands, and watch for a two or three minutes

how this sensation influences your breathing. As your belly naturally

relaxes, you may notice how it begins to expand more on inhalation and

retract more on exhalation. Let this process happen naturally, There

should be NO effort to push your belly out on the in-breath or pull it

in on the out-breath. Let your awareness of the warmth and sensation

coming from your hands on your belly do all the work.

Now smile to yourself; that's right, put a smile on your face (and

keep smiling) even if you don't feel like it. Sense your in-breath

entering you through the smile on your face, and have the sensation

that you are inhaling all the way down to your hands on your belly. On

the out-breath, exhale slowly and gently through pursed lips, as

though you were making a candle flame flicker (but not go out). Your

breath should be very quiet. You should not be able to hear it.

Try this for several breaths whenever you can remember to do so, or

whenever you feel yourself becoming stressed out. When you are ready

to finish, again take an impression of your physical, mental, and

emotional state, as well as how you are breathing. Notice any changes

that have occurred. "

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