Central Column Breathing
Stand or sit with your spine straight and your body balanced. Do not cross your legs if you are sitting in a chair or your ankles if you are sitting on the floor, unless you are in the lotus posture or a cross-legged posture.
Begin by being aware of the rhythm of your breathing and letting it slow down.
Downward sequence: Now draw the breath in as though it comes from just above the crown of your head; draw it down through the center of your body. Change to the out-breath at a point that feels natural for you and breathe out as though the breath was moving down and through your legs and into the earth. Breathe in this way five times: (five in/out breaths = one sequence).
Upward sequence: Now draw the breath up from the earth, through your feet and legs. Change to the out-breath at a natural point, and exhale up through your upper body and out the crown of your head. Breathe in this way 5 times: (five in/out breaths = one sequence).
Alternate five downward breaths with five upward breaths. Always end on the downward sequence. Repeat the whole sequence more than once if you wish.