Breathing Ritual Explained
Designed for busy people, to use any time, any place and anywhere. It can be used while standing or better sitting, or even lying down.
This ritual switches off the body's stress response by activating the parasympathetic nervous system through the powerful combination of diaphragmatic conscious breathing, scent, nature and positive thought training. Used well, it has profoundly beneficial wellbeing effects on both body and mind, as well as providing focus and resolve for positive actions. It is also simply a lovely thing to do.
Here’s how to do it:
1. CREATE STILLNESS AND CALM IN YOUR UPPER BODY
Begin by focusing your thoughts on your upper body, with your arms resting loosely by your side. Start at the top of your head and slowly move your focus downwards, releasing all muscle tension. Close your eyes, soften the jaw, pull down your shoulders and gently open up your chest by pushing back your shoulders. Concentrate on maintaining this stillness and calm in your head, shoulders and upper chest.
2. BREATHE
Gently place both hands on your epigastrium and move your thoughts to taking a deep breath, pushing your hands horizontally outwards as you inhale and moving back inwards as you exhale while maintaining complete stillness in your upper body. This is conscious abdominal or diaphragmatic breathing.
3. ESTABLISH A SLOW PACED RYTHM TO YOUR BREATHING
Gently inhale through your nose for the slow count of 4, exhale through your mouth for 4. Focus on feeling the movement of your abdomen as you gently inhale and exhale, establishing a calm, slow and easy rhythm at all times maintaining stillness in your upper body (you can experiment with slower inhalations and exhalations, what-ever works best for you, try to make the exhale slightly longer than the inhale)
4. APPLY BREATHING BALM
Apply breathing balm to your wrists and upper chest and continue to breathe in the rhythm you have now established, drinking in the healing botanical oils. Let the scent act as a golden thread, transporting and immersing your thoughts in nature. Make this your happy place, think an imperceptible smile, remember the scent and continue to breathe slowly, always maintaining stillness and calm in both body and mind.