Most people think breathing is automatic, so they never learn how to use it.

This exercise is a simple way to turn breathing into an active practice. 

It’s not about forcing calm or chasing a feeling. It’s about giving your nervous system a clear, steady signal and letting your body respond however it needs to.

This is an active, lying-down breathwork practice.

You are awake, present, and breathing with intention. It’s closer to active meditation than relaxation. 

The goal is not performance. The goal is consistency and awareness.

You do it on the floor, comfortable, with no strain.

Lie down and make yourself comfortable. Stay relaxed.

Breathe through your mouth.

Use a simple rhythm:

• Inhale into the stomach

• Continue the inhale into the chest

• Exhale fully

That’s one cycle.

Think of it as two parts in, one part out. Don’t rush. Let the breath move naturally from belly to chest, then release.

Work toward 7 minutes.

7 minutes sounds easy until you try it. The first time, you may want to stop early. That’s normal. Stay with it as long as you comfortably can, then build up over time.

This is not about pushing through discomfort. It’s about staying present with the breath.

This practice can bring up different responses.

• You might feel emotions surface.

• You might feel tingling.

• Your body temperature may change.

• You could feel lightheaded.

All of that is normal.

You might also feel nothing at all. That’s normal too.

There is no correct reaction. Let whatever happens, happen. You are just breathing, and you can’t hurt yourself doing it.

Don’t judge the experience.

This is a foundational practice because it teaches you to stay with your body without trying to control it. The breath does the work. Your job is to keep showing up and breathing.

Give it a try and see how you feel.