Lesson 2: Breath Alignment Technique

This technique trains you to align your inhale with the exhale. When someone is first starting with breath-work this is a great technique to practice on their own to begin to train their body to breathe deeply. 

Breath Alignment Technique

  1. Inhale for a count of 4.
         Inhaling for 4, 3, 2, 1
  2. Exhale for a count of 4.
         Exhaling for 4, 3, 2, 1
  3. Inhaling for 4, 3, 2, 1
  4. Exhaling for 4, 3, 2, 1
  5. As you inhale, you feel the air as it fully fills your lungs, expanding your abdomen with each inhale.
  6. As you exhale you fully release and let go. 
  7. Bringing this internally for a few moments, inhaling for a count of 4. Exhaling for a count of 4.

When you are ready, bring your attention and awareness back to the room you are sitting or lying in. When you are ready, wiggle your fingers and toes. With a soft smile on your lips, whenever you are ready you open your eyes. Continuing to feel calm and at peace within.

Repeat as many times as you need to be completely relaxed. 

This is a wonderful technique to use in the morning when waking up or right before going to bed. This technique is also during the day to calm stress and feelings of overwhelm.

Mindfulness Exercise:
Set the alarm on your phone every 2 hours during a work day and when the alarm goes off spend five minutes practicing this technique.
This will strengthen your ability to abdominally breathe while also reducing the cortisol levels in your body, thus reducing the fight or flight response system.

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