The breathing technique called following the breath has been used for many years as a traditional meditation technique. It is one of the easiest breathing techniques but also one of the most effective.
Inhale, counting to four until you feel filled with breath. Hold this breath while counting to four. Be sure to keep your throat and chest relaxed.
Exhale, counting to four until the lungs are empty. Hold the exhalation while counting to four.
The pace you use to count from one to four will vary from person to person. Aim for a relatively slow relaxing count but stick to a pace that is comfortable for you.
Continue to count, following the breath, for at least two or three minutes.
As you practice this technique each day, try to gradually increase the length of time you spend following your breath, until eventually you are able to follow your breath throughout the length of your listening session. You will find this technique enhances relaxation and improves concentration.
We recommend that this technique be used in conjunction with the Insight CD or MP3 for relaxation, stress reduction, deep meditation, and many other benefits.