According to Saurabh Bothra, yoga instructor and founder of Habuild (India), while sleeping, we do not actively breathe deeply. Therefore, when we consciously breathe deeply after waking up, it can bring many benefits to the body and mind.
Practicing mindful deep breathing in the morning right after waking up can help calm the nervous system, improve blood circulation, energize the body and brain through oxygenation, and revitalize every cell in your body.
Mindful breathing is not only a meditation method, but also a way of life, helping you maintain alertness and health in all situations. Ways to practice mindful breathing in the morning include:
Choose a quiet space
Find a quiet place where you can sit comfortably without being disturbed. You can sit in a chair or on a mat, with your back straight and your body relaxed.
Place your hands on your stomach or chest
To easily identify your breathing, you can place your hand on your stomach or chest. This will help you feel the movement of your breath as you inhale and exhale.
Pay attention to your breath
Focus on the feeling of air moving in and out of your body. Feel the coolness of the inhale and the warmth of the exhale. As you inhale, notice the air moving through your nose into your lungs. As you exhale, notice the release of the air.
Inhale and exhale naturally.
Let your breathing be natural, slow and deep. You can start by inhaling through your nose for about 4 seconds, holding it for a moment (2 seconds) and exhaling gently through your nose or mouth for about 6 seconds. Repeat according to your body's rhythm.
Keep your attention on your breath.
The goal is to maintain your attention on each breath. It’s okay if your mind wanders away with thoughts. When you notice that you’ve become distracted, gently bring your attention back to your breath without judgment.
Practice in minutes
To start, you can practice mindful breathing for 5 - 10 minutes a day. Gradually, you can increase the time depending on your ability and comfort or time factor.
