In the middle of the storm

Sometimes calming ourselves before the situation we dread isn't enough. Sometimes we need to stop ourselves, recognize what we are feeling, and then reign our emotions and thoughts in. We can do this, all while in the midst of the storm. This next breathing exercise is perfect for that. You can do it in a room full of people and no one is any wiser. I've done this when on a conference call, in a meeting with 10 people around a table, and even during a heated discussion with a loved one.

I love to do this laying on my back with my right hand on my belly and my left hand on my heart. (You can do this with your hands when seated as well. Much easier when in the office since laying around is frowned upon).

This may seem complex and hard to do in a room full of people, but with some practice, it isn't. It becomes a second nature and you will feel the wave of air filling/leaving your belly, rib cage, and upper chest. You will then find that your mind clears, and your nerves calm.

Part 1 – Breathing into your belly Relax your face and your body. Begin by observing your natural inhalation and exhalation without changing anything. Just recognize your breathing pattern, if a thought enters your mind, thank it and let it go, bringing your attention back to each inhale and exhale. Begin to inhale and exhale more deeply through your nose. On your inhalation, fill your belly with your breath. Expand your belly with air as if it is a balloon. On your exhalation, feel your belly collapse and breath out through your nose. Draw your navel back towards your spine to make sure that your belly is empty of air. Repeat for five breaths. Part 2 – Breathing into your belly and rib cage On your next inhalation, fill the belly up with air as you have been doing. Then when the belly is full, find space to pull in a little more breath and let that air expand into your rib cage. On your exhalation, release the air first from your rib cage, and then from your belly, drawing your navel back towards your spine. Repeat the deep breathing into the belly and rib cage for about five breaths. Part 3 – Breathing into your belly, rib cage, and upper chest On your next inhalation, fill your belly and rib cage up with air as done in Part 1 and Part 2. Then when your belly and rib cage are full sip in a little more air and let it fill your upper chest, all the way up to your collarbone, causing the area around the heart to expand and rise. On your exhalation, let the breath go first from your upper chest, then from your rib cage, and finally from your belly, drawing your navel back towards your spine. You are practicing three-part breath! Continue at your own pace, eventually coming to let the three parts of the breath happen smoothly without pausing. Continue for 10 breaths.