The long out-breath

The long out-breath. This is a breathing practice. The idea is simple. The breath out is made a little longer than the breath in. For many people, a longer out-breath settles the body over a few minutes. It can take some practice, so be patient with yourself. Sit or lie in a way that lets the belly move freely. Loosen anything tight at the waist. You can close your eyes or keep them half open.

Place one hand on your belly if you like. It helps you feel the breath moving.

First, watch the breath as it is. No change yet.

Now, breathe in through the nose for a count of four, and out through the nose or the mouth for a count of six. If six feels too long, make it five. If four feels too long, make it three. What matters is that the out-breath is a little longer than the in-breath.

Let's try it together. Breathing in, two, three, four.

Breathing out, two, three, four, five, six.

In, two, three, four.

Out, two, three, four, five, six.

In, two, three, four.

Out, two, three, four, five, six.

In, two, three, four.

Out, two, three, four, five, six.

Now keep going at your own count. I will stay quiet for a while.

If you feel light-headed or dizzy, let the breath go back to normal for a minute. It usually means you were working a little too hard. Softer is better. Take in a smaller amount of air, and let the out-breath be easy, like fogging a mirror.

Let's count a few more rounds together. In, two, three, four.

Out, two, three, four, five, six.

In, two, three, four.

Out, two, three, four, five, six.

In, two, three, four.

Out, two, three, four, five, six.

Again on your own. Let the shoulders drop a little on each out-breath.

Notice how the body feels now compared to when you began. It may feel a little different, or much the same. Either is fine. This practice works by being repeated, not by getting it right the first time.

A few last breaths at your own pace.

Let the counting go. Let the breath return to its own rhythm.

You can use this anywhere. On a bus, before a difficult phone call, in bed. Four in, six out, for a few minutes.

When you are ready, open your eyes and come back to the room.