How to Breathe Deeply and Mindfully

The importance of proper breathing is constantly underestimated. What could be easier and more natural than breathing? However, how well we breathe depends on the length and quality of our lives.





It is pleasing that a person can learn to control the breathing process, which means rejuvenate and strengthen his body, get rid of many problems, prolong active longevity.

What kind of breathing can be considered correct? Indian sages gave him this definition: breathing through the nose, during which the exhalation is 3-4 times longer than the inhalation.





As for the breathing rate, the yogis gradually reduce it, bringing it to 3-6 breaths per minute, while most people have a breathing rate of 12-15 breaths and exhalations per minute.

Frequent and shallow breathing leads to the fact that oxygen is absorbed less than necessary, the activity of metabolic processes decreases, blood vessels narrow, muscles overstrain.

That is why it is so important to learn to breathe properly. This can be done with the help of the yogic system of conscious breathing – pranayama. In the arsenal of pranayama there are exercises that do not require special preparation and can easily fit into the daily routine, helping to relax, stop wasting energy on unnecessary things and gather strength.





One such exercise is the Breath of Ten meditation. Even if you consider yourself a healthy person, try this exercise for at least 10-15 minutes a day, and you will feel a change in your emotional and physical state, become more balanced and satisfied.

Meditative Practice of the Breath of Ten

1. Sit in a simple pose, straight back. Hands bend in your elbows, relax your forearms and spread to the sides, as if you were going to clap your hands.
   
   
   
2. Make movements with your hands in and out, but without clapping, stopping your palms 10 centimeters apart.
   
   
   
3. Focus on the energy between your palms. Breathe with your hands moving.
4. Break in through the nose and exhale through the mouth into 5 parts. For each part of inhalation and exhalation, one movement of the hands should occur.
5. At the end of the exercise, take a deep breath, hold your breath for 20 seconds and press your palms to your face as hard as possible. Then exhale.
   
   
   
6. Then take a deep breath again, hold your breath for 20 seconds, press your palm firmly against the heart center. Exhale.
   
   
   
7. Another deep breath, hold your breath again for 20 seconds and press your palm to the umbilical center. Exhale and relax.
   
   
   
8. During the whole exercise, the hands should move constantly so as not to interrupt the flow of energy between the palms.
9. Do it. breathing Every day for 11 minutes.
   
   
   
10. Bless you!

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