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DARA FEATURED IN

© 2019 Dara Hart

Breathe Easier

You can exercise all you want but the benefits really come from working out when you're connected to your breath. 

Connect to your Breath

1: NOTICE

Create some space for yourself. Develop a relationship with your breath. The depth, quality and movement of your breath is truly telling you something. Your thoughts and emotions are echoed in your breath. Let’s take a second to reflect on our breath.

 

Intention: 

Notice, acknowledge & give it space

 

How to: 

Sit comfortably

Close your eyes and bring all of your attention to your breath

Notice the quality, the motion, the tempo and rhythm of your breath.

How does the breath move through your body?

Bring your attention to your stomach, your belly, your core

Allow your breath to move through you, this space, this place

With each inhale, feel the gentle rise

With each exhale, the fall

(Like soft gentle wave) steady, flowing and always there…

Just notice.

 

Benefits include: 

Increased sensitivity, self awareness, great baseline to begin to meditate

2: BREATHE DEEP

Breathe long and deep. Release your restrictions, expand your lungs and open up. Actively direct your breath.

 

Intention: 

Release restrictions, clear, energize and revitalize.

 

How to:      

Sit comfortably, lean or lay on your back, spine supported

One hand on your belly, the other on your chest

Close your eyes and direct your attention to your breath, breathing smoothly in and out of the nose

Inhale and send the breath all the way down to the core, your belly, your base

Continue the inhale and feel the rib cage expand, broaden and then a gentle lift across your chest.

Exhale reverse the order of your breath.

Let upper chest release, slowly emptying, ribs draw in, then finally pull in your abs to empty out any remaining air.

Inhale deeply, releasing the stomach, expanding the torso and lifting the chest

Exhale fully, emptying the air from chest, torso, to belly.

 

Benefits include:    

Calm the mind, balance the emotions, harmonize & heal your whole self

3: PACE YOURSELF

(4:4:4) Tempo breath

 

Create a rhythm with your breath. Inhale, hold, exhale hold. Find a structured balance with the quality, quantity and condition of your breath. Stabilize and neutralize through a 4 count breath.

 

Intention:

Balance the nervous system, stabilize & neutralitize

 

How to:

Find a comfortable seated position, or 

Close your eyes and direct your attention to your breath, breathing smoothly in and out of the nose

Inhale for a count of 4, 3, 2, 1

Hold for 4, 3, 2, 1

Exhale 4, 3, 4, 1

Hold for 4, 3, 2, 1

 

 

Benefits include:

 

Comforting, soothing and neutralizing breath. Balances the nervous system, helps you to relax and feel at ease.