A Simple Breathing Exercise

If you’ve done any meditating before—or even read about it—you know that breathing is central to meditation, and that developing slow, deep and steady breathing can help you relax. The more relaxed your breath, the more relaxed you'll feel in your body and your mind.

Try this simple breathing exercise. Sit in a relaxed posture and set your alarm clock for no more than six minutes.

• Relax the muscles in your abdomen.
• Slow down the pace of your breath.
• Start to breathe from your abdomen—allow your breath to fill the abdomen so it becomes full and round.
• Place your right hand over your navel—you should be breathing so deeply from your belly that you can see your hand rise and fall.
• Keep your shoulders down. (Make sure they aren’t hunched up by your ears.)
• Inhale for a slow count of three, pause for a count of one, and then exhale for three.
• Continue at your own pace.

Most people breathe in a very shallow manner. It takes some time to develop regular and slow breathing, so don’t worry if it doesn't feel natural yet. The more you meditate, the more it will become so!