Step 5: Extending the Inhale
In Step 4, you learned to extend your exhale. Step 5 will probably feel a bit easier - you’ll practice extending your inhale.
Lie in a comfortable position and place your hands on your abdomen.
Begin breathing using your balanced breathing ratio until it feels comfortable.
Begin to extend your exhale until that feels comfortable.
Keeping the lengthened exhale, begin to increase the duration of your inhale by one count. When that eventually feels comfortable, increase the inhale by one additional count.
Once you have lengthened both the inhales and exhales, begin to count the quantity of breaths on your fingers. Observe 8 slow, comfortable breaths. After these 8 breaths, rest for 2-3 normal breaths, then continue to the recovery postures.
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Recovery
After you do the strengthening posture, follow up with these key movements to help your body relax and recover.
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Extending your inhales will refine your control of your core strength. If you maintain a sense of curiosity, the core strengthening becomes very interesting at this stage.
Practice Step 5 for at least 7 days, until you feel confident you’ve mastered it, up to 14 days.
The more consistently and mindfully you practice, the more quickly the communication will improve.
When you feel you’ve mastered Step 5, continue to Step 6.