Stair Step Breath
is mildly energizing breath that is safe for most people. The activity in the practice gives the busy mind something to do, so it is appropriate for both anxiety and depression.
In a sitting or supine position, inhale in little sips or steps of breath from the bottom to the top of the lungs, as thought climbing a mountain (usually 6-10).
Hold for four counts (the top of the mountain)
Exhale slowly for six counts.
Practice steps 1-3 two times.
Next take a smooth six-count breath in.
Hold for four counts.
Then exhale through the nostrils in little puffs, as thought stepping down a mountain (usually 8 to 10).