Here’s 100 Reps of simple breath work. Now we have you moving, can we still the mind?
The benefits of simply sitting, paying attention to your breath, letting your mind settle are well documented.
So for this 100 Rep drill all we ask is that you breathe, we have a simple flow for your to follow. And there is only one thing to consider…
As you sit and breathe, paying attention to your breath, your mind will start to wander. Not to worry, as soon as you notice yourself starting to drift, gently bring yourself back to the breath. Notice the change, bring yourself back to the present moment. Let the thought simply pass and come back to the breath.
We recommend this simple drill we call Foundation Breathing. It is worth noting this is exactly the same breathing drill we might use to bring down our stress levels or reset our breathing between rounds and drills.
Sit comfortably, in a chair, on the floor or you can even lie down, palms facing up, legs apart, feet gently falling to the side.
Gymboss have a free IPhone timer you can download, or you can set a 10 minute alarm.
I prefer to close my eyes, some people simply soften their gaze and choose a distant point to look at. Get comfortable.
Breathe in through the nose, deep in to the stomach. A hand placed on the lower abdomen is a great way to feel the breath. Pause on the inhale, then gently exhale. Then we simply pause and start the cycle again. Without getting hung up on the count, intitally it’s useful to count two seconds in, one second pause, two seconds out, one second pause. This gives us ten rounds of breathing per minute. Much harder than you might imagine but worth the time and effort to slow down the breath and really appreciate it.
Ten minutes of foundation is ambitious. so simply break it down in to three or four sessions during the course of the day. As the process becomes more familiar your can simply extend the duration.
As great as it is to find a quiet spot to stop and breathe, in reality, this drill is a fantastic sanctuary when you find yourself stuck on the bus or in a que at the supermarket.
I will warn you now, the mind will drift and wander, more than you can imagine. This is not a bad thing, as soon as you notice simply bring your attention back to the breath. Bringing out attention back, that is the whole purpose of this drill. Bringing out attention back to the breath.
I can’t begin to tell you just how valuable this simple breathing drill can be. Try it.