Breath Practice:

Skull Shining Breath

Clears the sinuses

Increases sympathetic arousal

Deepens awareness of breathing mechanisms

Tones breathing musculature

Tones the abdominal muscles

May cultivate feelings of alertness

Find a mindful seat.

Close your eyes if you choose. Relax your jaw, the features of your face, and shoulders. Breathe in and out through the nose naturally with no extra effort.

Begin with a minute or two of Complete Breath or Balanced Breath.

Seal your mouth and inhale deeply through the nose.

Strongly contract your abdominal muscles, drawing the belly in toward the spine and up toward the ribcage to create a quick, deep exhale.

Immediately relax the abdominal muscles completely, allowing the belly to soften and the inhale to come in passively.

Continue this pattern of effortful exhalations and passive inhalations as a pace that feels engaging but accessible. Begin with 10 - 20 repetitions.

To release, let go of any effort to breathe in a particular way and allow the breath to come and go naturally. Pause to integrate.

Repeat the Skull-Shining Breath for one or two more rounds as you choose.