Basics:
How to Breathe
In this most basic of de-stressors, Dr. Bradley Willcox explains how to focus the mind.
Quieting the mind through meditation is a simple way to de-stress—and Dr. Willcox’s studies point to daily relaxation as a key component to a long and healthy life.
Here, from his book The Okinawa Program, is a basic guide to focused breathing. According to Dr. Willcox, this is an easy, direct way to develop concentration skills in preparation for meditation.
Ready for more? To get started on a meditation program, Dr. Willcox advises:
Here, from his book The Okinawa Program, is a basic guide to focused breathing. According to Dr. Willcox, this is an easy, direct way to develop concentration skills in preparation for meditation.
- Sit in a comfortable position with your spine straight.
- Focus your attention on your abdomen as you inhale and exhale in a natural manner.
- Take a few deep conscious breaths without straining.
- Let the flow of your breath settle into its own natural rhythm while keeping focused and aware during the whole process.
- Allow your attention to focus on the changing rhythms of your inhalations and exhalations. When your attention begins to wander, gently but firmly bring it back to your breathing.
- Count your breaths. (Beginning meditators find this extremely helpful for keeping the mind from wandering.) Upon exhalation count “one.” The next exhalation count “two” and so on until the count of 10, then start over again. If you lose count or your attention wanders, then begin at one again. Counting may be abandoned once you become better at concentrating and focusing your attention.
Ready for more? To get started on a meditation program, Dr. Willcox advises:
- Talk to friends and read to find a meditation technique that suits you.
- Find a qualified teacher with good communication skills and whom you can trust. Guides can not only pass on their knowledge and experience, they can also help encourage you if you get frustrated.
- Start with 5 or 10 minutes a day in a calming, relaxing place. At the beginning, setting aside the same time each day will help you get in the habit.
