The Walking Breathing Exercise
Walking Breathing exercise is done in exactly the same way as Rhythmic Breathing except that you do it while walking. Use each step as a count, as the pulse beat used in Rhythmic Breathing.
Stand erect, exhale first, then start walking, right foot first. Take four steps while inhaling, hold the breath in for two steps, exhale for four steps, and hold the breath out for two steps. Without stopping, continue the routine: inhale on four steps, hold the breath in for two steps, and so forth. Do not interrupt the walking-keep it rhythmical. The breathing should be done in one continuous flow: do not inhale in four short breaths, a mistake which many beginners tend to make. Inhale one deep breath to the count of four, hold it to the count of two, exhale it to the count of four, and again hold the emptiness to the count of two. This completes one round. Make five such rounds a day the first week-no more-adding one round per week.
If you feel that four steps are too long for you, count three steps and hold one. If, on the contrary, four are not enough and you feel you want to continue the inhalation, take six steps or even eight, and hold the breath on a count of three or four steps respectively. In either case, you should take an even number of steps while breathing in and out, as the retention is done in half the time taken for inhalation or exhalation.
You can do the Walking Breathing exercise at any other time while you are exercising, walking, especially when the air is clean-in a park, a forest, or at the seashore. You can do it while walking to your car or bus, descending a staircase, on your way to pick up your mail from the letter box, during a coffee break in your office, in fact, whenever you think of it. Simply interrupt your usual walking tempo, stop to inhale and exhale deeply. Then start rhythmic breathing to the count of slow and even steps.
Conclude your lesson by doing the relaxation and meditation.
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