Week Three - Breath awareness

Exercises to explore the brain’s perception of breathing and air hunger – and to find ways to lengthen exhalation. 

Week three - an offline session

In response to requests from participants of ENO Breathe, we have prepared an offline version of each week’s session in the form of an audio track which you can listen to like a podcast. Settle yourself somewhere calm and comfortable and revisit week three of ENO Breathe in this offline session led by Suzi.

Alternatively, for reminders of specific exercises that we cover in week three, please scroll down for videos, audios and text-only versions of individual exercises.

Mind and body check in

Posture, alignment, and muscle use all affect our breathing.  ENO Breathe session leader, Lea leads this week’s check in.  Follow along and be transported to a warm summer evening. 

Alternatively, you might like to explore other leaders’ mind and body check-ins – some of which are in the form of audio tracks, and others of which are videos. Or you can use these written prompts to guide you through the same process.

Exploring breath pacing

Regulating and slowing your breathing has a positive effect on the heart rate and nervous system, calming your mind and helping you to ground yourself in the present. You may want to start with box breathing and once you are comfortable with that, try 4-7-8 breathing.  

Practising these exercises means they will feel more natural over time. Remember that in order for a technique to be available to you in moments of breathlessness/anxiety, you first need to master it when you are feeling calm and relaxed. 

Option One: Box Breathing

So called because each step of the exercise corresponds with the side of a box. Choose between the video and audio below, both of which are designed to take you through box breathing, or use these written prompts to guide you instead. 

Option Two: 4-7-8 Breathing

This breathing method was developed by Dr Andrew Weil. It is a useful technique designed to help you to experiment with lengthening your out-breath. It is a safe way to challenge a breathing habit, helping to regulate breathing and calm your mind. 

Although this technique can be tricky to get the hang of at first, it is a firm favourite of many ex-participants of ENO Breathe, so it is worth persevering. The video below has three different speeds to try, starting with quite a fast pace and working up to a slower version of the exercise. If it’s not working for you stick with Box Breathing for now. 

Choose between the video and audio below, both of which are designed to take you through 4-7-8 breathing, or use these written prompts to guide you instead.

To sing – Nana de Malaga (Cradle song from Malaga) and/or Dobrú Noc (‘Goodnight’)

Below you’ll find karaoke versions of ‘Nana de Malaga’ and ‘Dobrú Noc’ for you to sing along with, together with downloadable song sheets for both songs.

Download a zipfile the audio tracks and the songs sheets (right click, save as):

• Download the Nana de Malaga audio files
• Download the Nana de Malaga PDF song sheet
• Download the Dobrú Noc audio files
• Download the Dobrú Noc PDF song sheet

About Nana de Malaga: Andalusia has a rich musical heritage. The best known folk music from the region is flamenco – and those flamenco influences can be heard in this short lullaby.

About Dobrú Noc: This Czech lullaby is much beloved and typically Slavic. Whilst the descending musical phrases are mournful, the sentiment is one of hope and tender care.

If you have any difficulties using these online resources or if you would like any information in an alternative format, feel free to contact ENO Breathe by email at [email protected].

Exercise prompts

If you would prefer to read instructions for each of this week’s exercises, you will find these below: 

Mind and body check in

• Get comfortable in a straight backed chair, or stand if you prefer. If you are sitting, you might want to put a cushion or a rolled up towel in the small of your back if that is more comfortable for you
• First of all, get flexible with your eyes – look around the space you are in and really situate yourself as a three-dimensional being in your space
• Now shift around in your seat, leaning forwards / backwards / side to side. This is to bring awareness to how you are sitting and to give your body some different options in terms of balance, rather than simply sitting as you habitually do. Find your sitting bones, and make sure you are sitting on them evenly
• Send your attention to your feet, wiggle your toes. Imagine the sand under your toes and enjoy the connection with the floor. Imagine a sensation of lengthening and widening in your spine; down through the bottom three vertebrae between your sitting bones, and up into the base of your skull
• Check that your shoulders are over your hips and that your feet are flat on the floor
• Once you have settled and feel well aligned, bring your focus to your mind and see if you can create a bit of space between you and your thoughts – notice what’s happening in your head like you might watch traffic on a motorway. See if you can step back from the content of your thoughts and just notice them without judgement
• Direct your attention towards your breath. Try to resist doing anything special or different with your breathing; rather just observe the air entering and leaving your body. Pay attention to the rhythm and pace of your breathing. Try to be curious rather than judgemental in your observations
• Gradually bring your awareness back to the room you are in

4-7-8 Breathing

The numbers in this breathing method describe the relationship between the in-breath (for 4), the suspension or hold (for 7) and the out-breath (for 8). These numbers don’t refer to seconds, but to the relationship between the in-breath, suspension and hold.

• With a relaxed jaw, keep the tip of your tongue resting lightly behind your upper teeth
• Practice breathing in through your nose and out through pursed lips. Your tongue may want to move – keep it resting lightly behind your upper teeth
• Now breathe in over a count of 4
• Hold / suspend the air (softly, not rigidly) for a count of 7
• Breathe out through pursed lips with a whoosh for a count of 8. The objective is to get rid of the air evenly over the whole count of 8
• Repeat for four cycles
• If the exercise feels uncomfortable, try a faster pace. Try a comfortable outbreath and make that your ‘8’. Similarly, if holding for 7 feels difficult, try holding for 3 at first and build up to 7 incrementally

Box breathing

The counts in box breathing are each regular, like the sides of a box.

• Breathe in through your nose over a count of 4
• Hold the air without tensing for a count of 4
• Breathe out through pursed lips over a count of 4
• Pause on empty without tensing for a count of 4
• Repeat
• Keep a feeling of soft suspension when holding between inhalation / exhalation

© ENO Breathe / 2020