Five Minutes to Start the Day: The Morning Breath

Hello, dear friends. What is the first thing you do when you open your eyes in the morning? Most of us reach for the phone. Before we are even out of bed, our mind is already tied to somebody else’s agenda. Yet the first five minutes of the day could belong to us.

You need no cushion, no studio and no special clothing for this. Sitting on the edge of your bed with your feet touching the floor is enough. Let us try it together.

The five-minute practice

• Keep your back upright but not tense. Let your shoulders drop.
• Breathe in through your nose counting to four. Notice your belly expand.
• If it feels comfortable, hold for two seconds; do not force it, and skip the hold if it does not feel good.
• Breathe out slowly through your mouth counting to six. Let the exhale be longer than the inhale.
• Repeat this for ten rounds. If your mind wanders while counting, return to the start without judgement.

Why is the exhale longer?

A long, slow exhale gives most people a feeling of calm, while a deep inhale tends to feel more awakening. If you wake up anxious, you could try lengthening the exhale a little. Observe for yourself what suits you, without forcing anything.

Try this every morning for a week. Many people notice after a few days that they take a deep breath during the day without meaning to. Once the body begins to form a habit, it can remember without you reminding it.

Breath means life. As we breathe consciously and mindfully, we slow down and notice more of ourselves. Try it for a week, then write and tell me how it went. Take good care of yourself.

If you feel dizzy, experience pain or become noticeably uncomfortable during breathwork, stop the exercise and return to your normal breathing. Important information: These services are not intended as treatment and do not prevent or cure any illness. I am not a medical doctor; the sessions I give are experiential practices for personal awareness, spiritual exploration and wellbeing. If you have an ongoing health concern or treatment, please consult your doctor.

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