Lesson 1 of 3

Notice your breathing

Observe a few ordinary breaths before speaking.

Follow the steps

Sit with comfortable support. Let your shoulders settle. Breathe normally; there is no need to fill your lungs as much as possible.
If helpful, rest one hand lightly on your lower ribs. Notice movement over three ordinary breaths without pressing or trying to change it.
You may try the optional guide. Stop the guide if its rhythm does not suit you; using your natural rhythm is a complete version of this exercise.
Say the short sentence below. Pause afterwards and let yourself breathe normally before speaking again.

Optional breathing guide

Breathe naturally

The guide suggests 2 seconds in and 3 seconds out, followed by natural breathing. Follow it only if comfortable. Stop whenever you need to; the guide ends after three rounds.

Try it in speech

I’ll begin with one idea.

Before a meeting, give yourself a moment to settle, then begin with a short sentence.

Check your experience

I observed my breath without taking repeated large breaths.
I used my own rhythm when that felt better.
I left a pause after the sentence.

These are your observations, not a technique score. No camera or microphone is used.

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