In this exercise, we will breathe in a 4-4-4-4 pattern. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds.
If you can, practice this exercise laying on your back with your head propped on a pillow.
Remember, we recommend breathing inhaling and exhaling through the nose while completing all these exercises.
If you can’t breathe through your nose, that’s ok, you will still benefit from breathing through your mouth.
During this exercise, pick a single point of the breath (e.g the flow of air inside the nose or the rising and falling of the abdomen) and try and keep your attention there for the duration. This will help you build up concentration and focus to take with you into every aspect of your life.
Focus on proper form, feeling your belly expand and contract with each breath. Try and find a nice smooth rhythm to your breaths, feel it out; never force!
Combining deep, slow, diaphragmatic breaths with a 4-4-4-4 pattern is what makes the Concentration breathing exercise so incredibly effective.
We recommend completing 90 sessions of this exercise over your first 90 days.