The One Minute Breath is a powerful technique that has been used to calm anxiety, worry, and fear, and to develop intuition.
Posture: Sit in a meditation posture.
Breath: Inhale for 20 seconds, hold for 20 seconds, exhale for 20 seconds.
Time is not specified. 11 - 31 minutes is recommended.
To start, make yourself very comfortable. Have a shawl on that you can remove without exertion if you get warm. Be very still.
Once you are set, take 3 minutes to relax and deepen your breath (or try 3 minutes of Breath of Fire, or if you are really tense try 3 minutes of Sat Kriya).
Inhale slowly and steadily, filling your lower abdomen, your stomach area, going up to your lungs and then all the way up the chest.
Lock the breath once you fill your upper chest (after 20 seconds).
Hold (20 seconds).
Then exhale, slowly gently and steadily for 20 seconds.
At the end of the exhale, gently reverse to an inhale and begin again.
Don’t fight your breath. Be relaxed. Here are two approaches:
1. Give yourself permission to work up to it. Start inhaling for 10 seconds, holding for 10 seconds, exhaling for 10 seconds. You can even start with 5 seconds instead of 10, if needed). Take as long as you need to build up to 20 seconds.
2. Start with 20, 20, 20. If you find yourself struggling against your breath, complete the breath and then begin one minute of deep breathing. After a minute, start again, inhaling for 20 seconds, holding for 20 seconds, exhaling for 20 seconds
© 3HO. This kriya is courtesy of YB Teachings, LLC.