Christopher explains that sometimes breathing practices need to be vigorous in order to bring a state of calm. We don't always go straight to a soothing breath, sometimes we need bellows breath to burn off excess energy, so explore how each practice affects your own physiology. He reviews box breathing, in for 4, hold for 4, out for 4, hold for 4, and asks the real question: do we use it?
'Sometimes the breathing practices need to be vigorous in order to bring a state of calm.'
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More from the course
Pick Any Gateway to Meditation: Mantra, Breath, Candle or Prayer
1:41
So Hum: A Guided Mantra Meditation for Beginners
2:10
Guided Breath Awareness: Notice the Breath, or Being Breathed
2:15
Questions people ask
Why would a vigorous breath help me feel calm?
Christopher explains that sometimes breathing practices need to be vigorous in order to bring a state of calm. You do not always go straight to a soothing breath like 4-7-8. Sometimes bellows breath helps burn off excess energy first. He invites you to explore how each practice affects your own physiology.
How do you do box breathing?
Breathe in for 4, hold for 4, breathe out for 4 and hold out for 4. Christopher notes that many people already know box breathing and could probably teach it. The real question he asks is whether we use it, because a breathing practice needs to be used to be effective.
Which breathing practices does the course teach?
Lesson 4 of the Effortless Meditation Course teaches 3 breathing practices: box breathing, alternate nostril breathing and bellows breath, with a printable card on when to go gently. He calls them the swiftest way to shift your energy. Breath Meditation explains how breathwork and breath meditation work together.