Breathing Practice (4:07)

Focused Breathing Technique

  1. Take a deep breath and pay attention to the depth, volume, tone, and quality of your breath.
  2. Hold your hand up in front of your nose and mouth as if it were a mirror that you are going to fog up with your breath.
  3. Breathe in AND out of your mouth as if you are fogging up the mirror of your hand. Pay attention to the feeling and sound at the back of your throat.
  4. Drop your hand and close your mouth, and continue to breathe as if fogging up the mirror. 
  5. Try to keep that feeling at the back of your throat. The feeling and sound will be like a subtle snoring sensation and make sound like an ocean inside your skull. Be sure to keep that feeling and sound on BOTH the inhalation and the exhalation.
  6. Take 5-10 more focused breaths like this. Pay attention to the depth, volume, tone, and quality of your breath.
  7. Return to normal breathing. (Focused breathing is a practice to help you focus in the moment and is not meant to be sustained all day long.)
  8. Make a few notes here of what differences you notice from before employing the focused breathing technique to after.
  9. Practice this Focused Breathing Technique every time you come to a stop during your day: at stop signs, at stoplights, while waiting in line, while waiting on hold, while taking a break from work, before switching to a new task, etc.

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