fot. Iza Moczarna-Pasiek

WATCH YOUR BREATHING

An exercise to watch and get conscious about your breathing.

• Sit comfortable with both feet on the floor and the back as stright as

possible

• Loosen clothes that are tight and can influence the breathing.

• Place one hand on the chest and the other on the belly at the navel.

• Close your eyes and turn the attention inwards, without changing the

breath.

• Continue breathing normally, and get conscious about how you are

breathing.

• Feel how you breath in and out. Just observe the breathing without

judging or thinking if it is right or wrong.

• Feel how the hands are moving.

• Does the hands move at the same time, or at different occasions?

• Which hand is moving most?

• How does the hands move when you breath in?

• How does they move when you breath out?

Does both hands move at the same time and not very much? Then you breath mostly

in the chest.

Does the bellyhand move inwards and the chesthand outwards when you breath in,

and at the other way when you breat out? Then you breath inversely, which also

indicates a certain control.

If the chesthand is nearly motionless while the bellyhand is moving in and out, this

indicates that you are breathing with all parts of the respiratory organs – and that is

how we should breath.

• Feel how the breathing is moving in the body.

• Does it move easier in certain parts than others?

• What parts of the body assists in the breathing?

• Is the breathing easy or forced?

• How does it feel when you breath in? Is the inhale forced or easy and

open?

• How is your exhale? Does it work of itself or do you feel that you have

to push it to get all the air out of the lungs?

• Do you have any break between in- and outhale?

• What thoughts and feelings do you have about your breathing?

How many breaths do you take during a minute?

If you take more than 14 breaths, it’s possible that you breat more than necessary

for the immovable activity you are doing right now.