In The Moment 03.2020

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NEED TO KNOW

BENEFITS Reduction in

symptoms; calmer; more

grounded; more centred.

TIME 1–3 minutes; as needed;

the more regular the better.

CAUTION Seek medical help

if you experience dizziness,

breathlessness, or chest pain.

This is an extract

from Breathwork by

Nathalia Westmacott-

Brown (DK, £9.99),

out now.

W

hen you feel your

heart pounding,

fluttering,

or beating

irregularly,

sometimes accompanied by sensations

in your throat or neck, use this

integrative breathwork exercise to get

your body back into a natural rhythm

and calm your mind. This exercise is

also useful when you feel stressed or

anxious, and to help you go to sleep.

If your heart is f luttering as you try to sleep,

use this exercise to calm your mind

Breathwork

preventing palpitations

01

Take a few normal breaths in

and out through your nose.

Once you feel settled, close

your eyes and breathe in for a

count of 4, then breathe out

again for a count of 4.

02

Allow the weight of your body

to expel the air from your lungs

without force or effort. If your

breath leaves quickly, pause

at the end of the exhale until

you reach the full count,

then inhale.

03

Repeat 4 times for the count of

4. Then move up to 5 breaths to
   a count of 5, then 6, then 7. This
   will gradually increase your
   lung capacity and confidence
   in your breathing
   capabilities.

04

When you are ready, return to

normal breathing. Open your

eyes and go back to your

day, moving slowly out

of the process, without

sudden moves.

Eyes closed

Chin slightly down

Spine straight,

seated or standing