Audio version
Summary
This lesson introduces a breathing meditation and awareness practice. Changing your state begins with noticing it. It discusses becoming aware of thoughts, feelings, sensations, the heart state and breath state through a guided meditation.
Breath Awareness Practice
The practice guides becoming aware of the breath by placing hands on the chest and belly. It explores belly breathing, chest breathing and sighs of relief. Noticing which parts of the body move with different types of breathing.
Modulating the Breath
Experiments with modulating the breath through the mouth and nose are explored. Fast, “super ventilation” breathing through the mouth is contrasted with slow nose breathing. Noticing the effect on the nervous system and state. Short and long breath holds are also practiced.
Understanding the Breathing Stimulus
Exercises are done to understand what causes the urge to breathe. Deep sighs are contrasted with minimal breathing to feel how carbon dioxide levels affect the breathing stimulus. The longest inhale, exhale and breath hold are also explored.
Closing Reflection
At the end another body scan is done to notice any changes in thoughts, feelings, sensations, heart and breath states. The importance of regularly practicing this inner awareness is discussed to continue exploring the “laboratory” of one’s own body and breath. New insights can arise each time as understanding increases.
Key takeaways
- The lesson introduces a breathing meditation practice called “the laboratory” where one tunes into different aspects of their breath, heart, thoughts, feelings and sensations.
- It guides you through different breathing exercises like belly breathing, chest breathing, long exhales and inhales, breath holding etc. and having you notice how it impacts various internal states.
- The goal is to become aware of different “knobs and levers” that can be used to consciously change one’s breathing and state of being through modulating breath depth, speed, parts of the body engaged etc.
- Key things to notice include heart rate, breath flow, sensations, thoughts and emotions during different parts of the breathing cycle and how breath collaborates with the heart.
- The practice demonstrates how exhaling CO2 impacts the breathing stimulus and urge to inhale through various breath holding exercises.
- Regular practice is suggested to keep exploring new layers of awareness within “the laboratory” of one’s own body and breath over time.
Frequently asked questions
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Hello there, I have tried the superventilation – mouth – chest but my heart did not go faster and I even could feel my heart beat less than during normal breathing. I only experienced tingeling sensations a wave of dizziness and brighter colours in the room. Did I do it correctly?
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Hi! Yes sounds like you did it correctly. Not everybody experiences all of the same things at the same time. It depends on personal factors like level of conditioning, level of stress, how practiced you are, time of day etc. The way that the body responds to breathing stimuli can vary in relation to many factors. This is why it’s nice to have many different factors to relate it to, so that you gain a deeper and deeper awareness of how these vriables interplay.
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