Pillar V:Breathwork - just breathe.

Before we can go deeper we start with the breath. It is the foundation for everything. Making sure we are breathing correctly. Always in thru the nose.  Long and slow.  Inhaling deeply beyond our lungs down into the belly.  At the end of exhalation the belly has risen - PAUSE here - and then exhale slowly through either the nose or mouth (experiment with what feels good).  Start by emptying the belly and end when the lungs are empty and your diaphragm and ribs have contracted to squeeze out the last of the air.  Then PAUSE and repeat. If you have 60 seconds - practice for 60 seconds. If you can make 5 minutes then please do.  Get cozy somewhere and simply breathe. 2 apps I love: www.calm.com www.headpspace/com Both have paid and free versions.  I have used both. Lots of features including sleep stories, music you can do your breathwork to, guided meditations and more.