Practice 2: Breathe Totally
Notice how you are already breathing in this moment... After watching the way you are breathing for a couple of minutes, begin to bring some intention to your breathing. With the in-breath, let the lower belly soften and expand. When the lower belly feels full, feel the diaphragm expand with the breath. Finally let the chest and lungs fill completely with breath.
Hold the in-breath for a few moments, only as long as is comfortable, then let the air be expelled fully from the lungs first from the chest, then the diaphragm, and then the lower belly. Just when you think you're done, give an extra little push, and you will find there is even more air to be expelled. Hold on the out-breath for a few moments, before you inhale again. Continue to breathe totally in this way for several minutes.
Reproduced with permission from "Leap Before You Look," Sounds True © 2008