I find if I’m feeling anxious, frazzled or just over-caffeinated (which happened a LOT this past week!) that this breathing exercise moves me from shallow anxious breathing to slow contemplative breathing.

Not to mention that as part of my vocal routine it strengthens and refines breath control and support. Most important — especially when the frazzled caffeine thing is happening — it takes about 2 minutes.

It has two parts … inhaling and exhaling. (*wink*)

Each exhalation is a count longer than the preceding inhalation. After each breath cycle you increase the count by 1.

Confused? Let’s walk through it.
(Hint: read through the instructions before trying it.)

…

First, establish a steady beat (not too fast, not too slow, but juuussst right *smile*). You can tap your foot or snap your fingers or just hear the beat in your head.

1. Breathe in for 1 count (yup, it’s quick!)
2. Breathe out for 2 counts
3. Now, breathe in for 2 counts
4. Breathe out for 3 counts
5. Breathe in for 3 counts
6. Breathe out for 4 counts …

Got the idea? Continue until your inhale count is around 14 and your exhale is 15.

I notice that at about 6 or 7, I have to change the way I’m breathing. I have to consciously slow the inhalation AND the exhalation. Slowing and deepening the breath calms the rest of me, too.

By 13 or 14, I’m calm, cool and collected.

…

Thanks to everyone who showed up for the holiday show, we had a great time!
(Maybe you can tell? *smile*)

Spices: A Women's Ensemble celebrates the holidays.