Moving Wave Breath
In this exercise we begin to focus on the inhale. Previously, we've worked to totally empty the lungs as we exhale so that the body initiates the next inhale. We want our inhales to arise naturally and without effort. Rather than trying to take a deep breath, with all the effort that implies, we are learning to effortlessly receive each new breath.
Ideally, our inhales will be through the nose, long, slow, quiet, and without effort. When we inhale through the mouth, or when our inhales become some combination of short, fast, and noisy, then we are expending unnecessary effort. To the degree that we do effort, we waste oxygen-energy and reduce the overall efficiency of the breathing cycle.
Begin with several Hushing breaths. Breathe in slowly and deeply, then breathe out with a long hushing sound — ssssssshhhhhhh — as if you were trying to silence an unruly child in a library. Continue with the hushing hound until the breath is all the way out and it is time to inhale. Inhale through the nose, slowly, quietly, deeply, and then a long slow exhale with the hushing sound, ssssssshhhhhhh....
Now, even as you continue to sound out each exhale — sssssshhhhhh — pay attention to movement of the inhale. With as little encouragement as possible, let your lower belly begin to expand as the breath comes in. Let the expansion happen in all directions, as if your lower belly was a balloon filling with air, simultaneously expanding in front, in back, and to the sides.
As the long, slow, quiet inhale continues, allow the expansion to smoothly flow up the torso, expanding the belly, then the lower rib cage, then the chest, and finally up into the upper chest and shoulders. Let this slow expansion move up the torso like an ocean wave rolling in toward shore, starting in the belly and smoothly flowing all the way to the upper chest.
As the torso expands with the Moving Wave breath, let the expansion happen in all directions, like a balloon, simultaneously expanding in front, in back, and to the sides.
Remember: do this with as little effort as possible. After breathing all the way out, the body will initiate the inhale, and will naturally expand the torso, beginning in the belly. All we do is add just enough intention, and effort, to support this natural process.
Practice this exercise as described at least three times a day. And, at any time during your day that you notice your breathing, let the inhale be a long, slow, torso-expanding Moving Wave.
Practice the Moving Wave Breath, for three to five minutes, three times daily.
Always start with several long, slow Hushing or Sounding Out breaths.
At the end of the exhale, as the body initiates the inhale, become aware of and gently encourage an expanding movement in the lower belly. Let the "moving wave" of each inhale happen as smoothly as possible from the lower belly to the upper chest. And feel the expansion in all directions simultaneously, as if the torso is a balloon filling from the belly upward.
Be conscious as you breathe of any areas of tension, stress, or misplaced effort. Release any stresses or tensions with the next long exhaled breath.
With practice, the Moving Wave will happen automatically and without effort. When you notice that you are spontaneously doing the Moving Wave Breath during your day then you are ready to move on to the next breath.