MSU Extension Mindfulness for Better Living

Transcript

[Music] Star breathing is a type of mindful breathing exercise that focuses on slowing and controlling your breath by breathing in and out for equal amounts of time as you imagine tracing around the edges of a star. Breathe in as you trace away from the star, and breathe out as you trace back towards the star. You may go around the star as many times as you like. As you develop your own star breathing practice, you may even choose to pause and hold your breath as you come to the points on the star as well. A review of evidence has shown that slowing your breath can help you relax by activating your parasympathetic nervous system, which is commonly referred to as the "rest and digest" response. Slower breathing can also increase activity in parts of your brain that give you more control over your emotions. Let's try it together. I invite you to follow along to practice star breathing in four second intervals. If four seconds is uncomfortable, you can try using shorter or longer intervals. You may choose to breathe in through your nose and out through your mouth, or however feels best to you. Begin by breathing out completely. Now breathe in slowly, and exhale completely. A new breath in, and out. Inhale and exhale. Notice how your body responds with each new breath in and out, finding a comfortable rhythm as we trace around the star. Let's trace one more side of the star with a final breath in, and out. You can find more health programs and resources from MSU Extension by visiting our website at www.extension.msu.edu/healthprograms. [Music]