The Circles of Influence to Quiet Rumination

How to stop ruminating?
Ever tried Yogic Breathing?
It’s really special.
It can help you quiet those negative thoughts.
Let’s see how you can give it a go.

1.    To start, lie down on your back.
If you prefer, you can sit.
Place one hand on your belly and the other on your chest.

2.    Now, notice your breath without changing it.
Just observe how it feels.
Do you notice it?
How does it feel?

3.    Now, practice these steps:
→    Breathe in, letting your belly rise like a balloon
→    Continue inhaling, feeling your ribcage expand fully.
→    Finally, breathe in a bit more, letting your chest and shoulders gently rise

4.    Now, breathe out slowly in reverse:
→    First, relax your shoulders and collarbone.
→    Then, let your ribcage relax.
→    Lastly, release your belly.

5.    Okay, now repeat this for a few minutes.
Just make sure to keep a gentle rhythm.

6.    As you continue, focus on your hands.
Notice how they move with each breath.
They rise as you breathe in — and fall as you breathe out.

7.    If you’d like, you can silently count your breaths.
Like counting to 4 as you breathe in — and 4 as you breathe out.
This helps keep your breathing steady.

8. Okay, great! You’ve completed a few rounds.
Now it’s time to return to your natural breathing.
Just let go of the counting and return to breathing naturally.