Breathing technique:

  • As we breathe in, we must first lower our diaphragm and expand our stomach until it is filled with air, we can then slowly expand our chest as we fill our lungs with air.
  • As we exhale, we must raise our diaphragm and suck our stomach in as we completely exhale the air from our lungs and stomach.
  • The students can initially practice this technique with their hands resting on their stomach.

Meditation exercise:

  • Ask the students to remain seated at their desk, close their eyes, take three deep breaths, and then hold the Jnana Mudra as it has an uplifting effect on the mind and body (joining the tips of their thumbs and index fingers, forming a circle, with the back of their hands resting on the top of their knees/thighs and their palms facing up).
  • For grounding: Ask the students to rest their palms on their knees/thighs.

Part 1 (1 to 2 minutes):

  • The students should inhale to a count of four (through their nose), exhale to an equal count of four (through their nose), and then repeat the cycle without pausing—the students must count mentally and must follow a steady rhythm and tempo; they must maintain the same count as they inhale and as they exhale. You may also guide the students for the first three cycles as follows: “Breathe in, 2, 3, 4, breathe out, 2, 3, 4…”
  • The students must simply focus on the air they are inhaling and exhaling.
  • For grounding: Ask the students to inhale and exhale through their mouth.

Part 2 (same length as Part 1):

  • You may guide the students as follows: “You may now remain with your eyes closed in complete silence, resume your normal breathing, and remain aware of your physical body.”

Part 3:

  • Ask the students to bring their focus to the top of their head and mentally scan down their body until they reach the tips of their toes. They can then stretch out their arms and legs, move their fingers and toes, and when they are ready, open their eyes.

Sharing their experience:

  • What thoughts came to mind during the breathwork?
  • What thoughts came to mind during the silent part?