Breathing naturally refers to allowing your breath to flow effortlessly and in a relaxed manner, without any forced or controlled effort. Here is a summary of how to breathe naturally:
- Find a comfortable posture: Sit or stand in a relaxed and upright position. You can also lie down if that is more comfortable for you.
- Relax your body: Release any tension in your muscles, particularly in your shoulders, chest, and abdomen. Let your body be at ease.
- Breathe through your nose: Inhale and exhale through your nose, if possible. Nasal breathing filters, warms, and humidifies the air, making it more optimal for the body.
- Observe the breath: Bring your awareness to the sensation of the breath entering and leaving your body. Notice the natural rhythm and flow of your breath.
- Deepen the breath: As you relax, allow your breath to naturally deepen. Feel the expansion of your abdomen, ribcage, and chest as you inhale, and the gentle release as you exhale.
- Let go of control: Avoid consciously manipulating or forcing your breath. Instead, allow your body to guide the breath, trusting in its innate wisdom.
- Be present: Stay present with each breath, observing the sensations and movements without judgment or analysis. Simply witness the breath as it naturally unfolds.
- Practice mindfulness: Use this opportunity to cultivate mindfulness by anchoring your attention to the breath. Whenever your mind wanders, gently bring it back to the present moment and the sensation of breathing.