Students and staff

A space of breathing

Breathing Room

Introduction 

This exercise is one of the basic exercises of the mindfulness practice. It helps to develop attention retention by concentrating on the feeling of the motion created by breathing within one’s body. This exercise both develops the concentration and calms your mind. The stronger the concentration is on the selected observable object, the deeper states of tranquility it is possible to experience. Since the breathing rhythm is related to the emotional state, the awareness about one’s breathing allows to gradually develop the sense of self-regulation. Breathing can become the support - the anchor in stress-related situations, as well as the shelter in the daily routine – a moment of rest when you do not have to go anywhere or do anything. By establishing the contact with natural breathing rhythm, the switching between sympathetic and and parasympathetic nervous system takes place – it brings in relaxation, energy restoration and well-being.

 

This mindfulness practice exercise can become your shelter in the daily routine. The exercise allows to gradually develop a strong basis for the emotional self-regulation – a skill to control your emotions, feelings, thoughts and behavior. However, it is a training – in order for it to function, you must practice. If you practice regularly, your ability to retain attention will increase, as well as your mind balance and emotional stability, because you will have a moment dedicated to self-awareness The instructions are surprisingly simple – retain your attention to sense your breathing for what it is, not trying to change anything – it is still difficult, because it is not always interesting and pleasant enough. Inevitably your attention will wander to different thoughts, memories and fantasies, or you will feel unsettled or bored. The ability to accept and be content with what we have – whether pleasant or not – is the measure of our maturity and inner balance. Slowly direct your attention back to sensing and observing your breathing. The exercise will take about 8 minutes.

Instruction

  • Sit down with your back straight, breathe in deeply, breathe out, let yourself relax… make sure that your back is straight and the body is relaxed at the same time;

  • Let all the sounds and noises that you hear in the room stay in the background;

  • Calmly pay attention to your breathing… observe the inhalation and exhalation, but allow them to be just as they are now… do not change anything – just observe;

  • Observe the breathing movement in your stomach… similarly – in the chest… its expansion and the relaxation… and the touch of air in the nostrils when breathing in and out;

  • Place your attention in the spot of your body where it is easiest for you to observe/sense your breathing, and retain your attention on this breathing spot – only sensing and observing the movement of your breathing;

  • As soon as you notice that the attention slips away – kindly turn it back to observing the breathing;

  • Stay in tune with your breathing space and let yourself relax – there is nowhere to go and nothing to do;

  • Then open up widely the focus of your attention and feel your body as a whole single cell; feel how you are breathing with the whole surface of your skin;

  • Breathe in more deeply, pay attention to the weight of your body, move a little, open your eyes and stretch;