Circular breathing is a breath pattern that fosters the movement of energy in the body. Regular practice of circular breathing can improve cognitive clarity, and is shown to ease experiences of feeling emotionally stuck.
Instructions
- Be seated comfortably. Feet flat on the floor. Make sure your back is well supported without pressure on the lower back. Allow hands to be open and relaxed.
- Close your eyes.
- Breathe steadily in and out through the nose.
- Now imagine that you are drawing air in through the base of your torso.
- As you draw breath in, imagine that it flows upward through the body cavity until it reaches your mouth. As you breathe out, visualise the air flowing down outside your body to become the next in-breath through the base of your torso.
- The length of inhalation and exhalation should be about the same.
- Notice any qualities of the breath as it circles in and out – perhaps a change in temperature, strength, density …
- Notice any or thoughts or feelings that arise as you breath in this circular fashion. When your mind’s attention wanders, gently bring it back to the body, the physical practice and sensations of circular breathing.
Duration
- Aim for 5-10 minutes. Extend the duration and frequency of the practice as it becomes more familiar.
- Like any other skill, mindfulness is developed through regular and sustained practice.
THE COMPLETE SERIES OF MEDITATION EXERCISES
- Synchronise Mind and Body Assists mind and body to be alert and aware and fully present in the moment—enabling us to make thoughtful choices, in real-time, about how we respond, what we say and how we act.
- Body Scan Technique useful in calming body and mind, especially before sleep.
- Spacious Mind (Exercise above) Assists the mind to adopt an open, accepting, accommodating attitude—particularly helpful preparation for fraught conversations or situations.
- Circular Breathing Practice shown to improve cognitive clarity, and ease feeling emotionally stuck.
- Notice and Name Observing sensations in the body, emotions and thoughts with friendly curiosity, naming them, letting them go.
- Equanimity Technique enabling you to handle uncomfortable feelings and maintain mindful presence.
MORE ABOUT MINDFULNESS
Read a description of mindfulness and its benefits in the introduction to the series here
