There are many effective techniques you can use. Yogis practice Ujai breath, also known as “Ocean Sounding” breath. Here’s how:
1. Lie comfortably on your back, with legs elevated and knees supported, so that the small of your back sinks into the floor.
2. Close your eyes, close your mouth, and simply become aware of your breath, moving in and out through your nose without any effort. Allow your attention to follow your breath. If you notice thoughts occurring, that’s fine. Just bring your attention back to your breath.
3. Now tip your chin slightly down towards your chest. Find the muscles at the back of your throat; the one’s you use to gently clear your throat. By tightening them slightly, you will find that your breath now makes a calming sound, like ocean waves. Focus on this sound. No effort is needed. Just notice how it is, as you draw air in and out of your nose.
4. Gradually, begin to slow your breath. If you find your mind wandering, just bring it back to the sound of your breath.
5. Start with 5 minutes of practice daily, and work up to 20 minutes for maximum health benefits.
“The mystics and the Sufis say that the Divine is the very breath we breathe. The Hebrew word ruah means both spirit and breath…our essence is infused with and through the creativity of the Divine breath. So the simple act of breathing that we do about 28,000 time a day is a way of breathing in the Divine, a way of praying, a way to ground ourselves in this moment.” Thomas Merton