2024 - Week 13 - Deep Breathing Practice

Why Struggle? Podcast w Barbara J. Faison

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2024 - Week 13 - Deep Breathing

We are officially in spring. Yay! And there’s still a lot going on in the world. I don’t know about you, but I’m starting to really have to remind myself to stop and take deep breaths during the day even more.

One of my practices is to have my phone alarm at different times during the day. I change the word alarm to an affirmation or something I want to be reminded of, like take 5 deep breaths. I call this my Affirmation Alarm Practice.

My alarm at 1:11 PM is All is Well with high-fives emojis and hearts. At 4:44pm the alarm prompts me to Take. Deep. Breaths. The 10:30 PM alarm is Thank You for This Day with emojis as well. Emojis remind me to be less serious… Yes, I have to be reminded of this often. lol

After over 25 years meditating daily, practice is what it’s all about. It’s also the little things like connecting with your breath and your body and finding moments of beauty and presence. Did you know that taking a few deep breaths during the day regularly helps reduce stress and overwhelm? You probably know what’s next. Lol. Yep, it's time to practice.

The excerpt from my book/e-book/audiobook Why Struggle? life is too tight to wear tight shoes is the Deep Breathing Practice.

Deep Breathing Practice

Sit comfortably with your back straight if possible. Gently close your eyes and begin to become aware of your breath. Simply breathe in and breathe out. Pay attention to your breath as you breathe in and out and allow your body to settle into this practice.

Just breathe in and breathe out. Place your hands on your stomach as you continue to breathe.

On your next in breath take a deep breath in while pressing your belly out as if you are trying to push your belly button out as far as you can. On your next exhale, press your belly button back into place.

Continue pressing out your belly button on your exhale and pressing your belly button back into place on the inhale.

Once you are comfortable with this belly breathing begin counting to 3 on the in breath as you expand your stomach. Hold your breath for a count of 3, then contract your stomach for the count of 3. You should feel more air moving through your body.

Continue breathing deeply for up to ten minutes. When you are ready to return to the present moment, open your eyes and allow your breath to return to normal.
Continue using this deep breathing technique during your day or whenever you want a reminder to be in the present moment. This deep breathing is also very helpful to reduce stress or anxiety.

Purpose: Reminder to be present.

End of excerpt

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