Breathing in the rhythm 1:1:1 can help balance your thoughts and emotions, while keeping you awake and alert.

I used the ratio 1:1:1 to represent 3 phases of a breathing cycle, ie: Inhale : Retention with Air : Exhale.

Try it at home:

• Choose a base number, such as 4
• Using the base number, apply the above ratio.
• In this example, inhale - or breathe in - for 4 seconds.
• Hold your breath with the lungs full for 4 seconds (ie: retention with air).
• Finally, breathe out (exhale) for 4 seconds.

NOTE: If using a base number of 4 seconds causes any discomfort or anxiety, etc., please decrease the base number. It is essential that you always feel comfort in these breathing techniques.

Start where you body is today, in every class, every day.

Choose the base number that works best for your body today.

I chose the base number 4. Whatever number you choose, use that same number for each phase of the breathing cycle.

Practice the technique: Sit in a comfortable seated position, on a chair or on the floor. Ensure your back is straight - think about lifting the chest and slightly lifting the chin. You can rest with your arms down by your sides or your hands in your lap.

Continue to lengthen up through the spine as you root down through the sit bones (and base of the feet if you are on a chair). Release the shoulders down, away from the ears, keep the chest lifted.

Breathe in (through the nose) for 1 unit of time. Hold the breath with the lungs full for 1 unit of time. Breathe out (through the nose) for 4.

Repeat the above as often as you'd like. 5 minutes would be a highly beneficial amount of time, but even doing this for only 4-5 cycles of breath is impactful. 

This technique brings stability and ultimately a sense of calm to the nervous system. Use this mindful breath to calm your nerves and bring more consciousness to your day.