Benefits
Practice throughout the day, before a meeting, or a meal, or anytime you need to create a little space. Practicing this breath can help you slow down and be present. This breath practice may also help you sit with emotions and allow them to process them more quickly through the mind and body.
Practice
Sit in a comfortable position, either in a chair or on the floor. Close your eyes or find a soft gaze in front of you.
Notice your breath in. Pause. Exhale.
Breathe in more slowly and exhale for as long as you can until you feel your diaphragm is empty of breath. Hold here.
Notice what it feels like to hold at the bottom of the exhale. Notice this feeling of being empty of breath.
If discomfort comes up, just notice. If the mind begins to race, just notice. Notice your impulse to fill this stillness with thought or movement or distraction. Just notice.
Sit empty for as long as is comfortable.
Repeat three more times.