Eight ways to consciously breathe

his biodynamics session focuses on learning eight different ways to practice conscious breathing, which is nothing more than paying attention to our breath. Something seemingly so simple and accessible as this has enormous benefits for the well-being of our mind and body since we are not used to stopping and listening to ourselves. When we do, we have the opportunity to connect with inner peace and fullness, even if it’s just for a moment; this has an invaluable value because we will have touched that feeling and will know that it is always there, silently waiting for us.
Below, I explain the 8 ways to breathe consciously:

1. THREE-PART BREATHING
Inhale slowly, counting to 4 in silence.
Hold the breath in your lungs, counting to 2 in silence.
Exhale slowly, counting to 6 in silence.
Repeat steps 1, 2, and 3 five more times.

2. SUN AND MOON BREATHING
With your thumb, cover one of your nostrils and inhale slowly and deeply.
Release the nostril you covered first and now cover the other one with another finger, exhaling slowly and deeply.
Repeat steps 1 and 2 ten more times.

3. BALLOON FISH BREATHING
Your belly is like a balloon fish that can inflate and deflate with each breath.
As you inhale through your nose, the balloon fish fills up, and your belly expands.
Then exhale gently through your mouth. The balloon fish slowly deflates, and your body relaxes.
Repeat steps 1 and 2 ten times.

4. DRAGON BREATHING
Move your shoulders three times to adjust your “wings.”
Then raise your arms, stretching your back and spine, while inhaling deeply through your nose.
As you lower your arms, do so slowly while exhaling very gently, as if you are blowing out a birthday candle.
Repeat steps 2 and 3 two more times.

5. SPAGHETTI AND MACARONI BREATHING
Inhale deeply through your mouth, as if you are sucking in a long spaghetti.
Then exhale in bursts, as if you are cutting the spaghetti you just swallowed, turning it into small macaroni that comes out of your mouth. Feel your belly bounce with each exhalation.
Repeat steps 1 and 2 ten more times.

6. SPAGHETTI BREATHING
Inhale deeply.
Then blow through a small opening in your mouth, making a “ssssss” sound, imagining that as you blow, you are pulling a long spaghetti out of your mouth that stretches as long as you have air until you release it all.
If you can, count internally the length of the spaghetti you have pulled out.
Repeat the spaghetti breathing three more times.

7. TEN STONES BREATHING
Pick up 10 small stones from the ground.
Sit in a quiet and comfortable place.
Place the ten stones on the ground, all together, to your right side.
Take the first stone, inhale deeply until your chest is fully inflated.
Right here, when your chest is almost touching the sky, pass the stone to your left hand and begin to exhale slowly, feeling your body deflate back.
Leave the stone to your left side.
Repeat the same with the remaining 9 stones.

8. COLOR SPIRAL
Imagine that at the tip of your nose, you have a brush that paints with your favorite color.
Start by turning your neck in small circles, imagining that you are drawing a mandala in the air with your brush.
Then gradually enlarge the movement while keeping it smooth with your neck.
When you reach the maximum, do the same but in reverse until you return to the starting point.
This practice was implemented in Catalunya, Garraf, Vilanova i la Geltrú