One of the questions I get most: “Michaël, I want to start, but where do I begin?” So in this article I’ll share the simple advice I give to everyone who starts on this path of breathwork, yoga and meditation.
1. Learn to breathe properly
It sounds very basic, but it is the foundation of everything. Most of us breathe too fast and too high in the chest, especially when we are stressed. Learn to breathe from the lower belly, with the diaphragm:
- Breathe in slowly through the nose, first into the belly.
- Let the breath continue slowly up into the chest, into the heart.
- Relax the belly and breathe out slowly through the nose.
This slow breathing helps you instantly to regulate your nervous system. If you feel tense or worried, a few calm breaths get you out of your head and back into your body.
Do this for 5 to 10 minutes in the morning. And throughout the day, make little mini breaks: just one minute, a few slow breaths. Step by step you rewire your nervous system out of that constant feeling of rushing and lack, and back to your centre.
2. Take care of your body
Next, add some movement in the morning. Some yoga postures, or a beautiful practice like the 5 Tibetan Rites. In about 15 minutes you strengthen the body, open the nervous system and the energy system, and get out of your mind into your body. Do it a week in a row and you will really feel a difference in your energy.
3. Practise gratitude
Every day, take a moment to think of what you are grateful for. Big or small. It changes the way your brain looks at life, and it opens the heart.
4. Then go deeper
When these three are part of your day, you can start to learn more breathing techniques and meditation. Strong techniques to cleanse and energise, and calm techniques to harmonise. Always in balance.
Take ownership
Inspiration is wonderful, but it’s like someone who wants to run a marathon and reads all the books about running, but never actually runs. You’ll never run that marathon. It’s your nervous system, your emotional system, your body, your mind. Take ownership, and do the practice. Even a few minutes a day.
Your first week
- Morning: 5 minutes of belly breathing + 10 minutes of movement.
- During the day: three one-minute breathing breaks.
- Evening: write down three things you are grateful for.
Continue your practice
I made the 7-Day Essentials course exactly for this: in seven days you build a daily routine of movement, breathwork and meditation. When you want to go deeper into breathing techniques, continue with Breath is Life. All my courses are pay what you can, so everyone can learn these practices, whatever their situation.
May we all be blessed with peace, love and wisdom.
Michaël
