5minutes
Pick one of these breathing patterns.
Inhale 4, hold 2, exhale 6, always through the nose. A slow rhythm of five breaths per minute, close to what's known as the cardiovascular resonance frequency. It favours synchronisation between breathing and heart rate, and can increase heart rate variability, associated with better autonomic regulation.
Find a comfortable position, with your back fairly upright if you can. You can start with your eyes open: as your breathing pattern settles in, you may prefer to close them and let the sound of the bowls guide you.
Practice notice
Always breathe in a way that feels comfortable, without forcing it. If you notice dizziness, breathlessness, tingling, pain or any other discomfort, stop the exercise and return to breathing normally. Breath holds should never feel distressing. If you have a respiratory or cardiovascular condition, are pregnant, or are unsure whether these practices are right for you, check with a healthcare professional first.
Touch the bowl and dive in!