Return to Your Centre: A Breath of Fire Meditation
When your day feels slow or your attention begins to drift, a few minutes of conscious breathing can create a welcome change of pace.
Our guided practice, Return to Your Centre: A Breath of Fire Meditation, introduces a rhythmic breathing technique traditionally known as Breath of Fire. The practice combines continuous breathing through the nose with gentle movement of the navel area.
Approach it as an opportunity to notice your breath, posture and body. It is not intended to treat digestive discomfort or replace medical care.
Prepare for the practice
Sit on your heels if this position feels comfortable. Keep your spine upright and place your hands gently on your knees.
You can also practise while sitting on a chair. Place both feet on the floor, keep your knees at approximately a 90-degree angle and lengthen your spine without making your body rigid.
Close your eyes and relax your face, shoulders and hands. Begin with a few natural breaths.
Begin Breath of Fire
Keep your mouth closed and breathe through your nose.
As you exhale, gently draw your navel inward towards your spine. Allow the navel area to relax naturally as you inhale. Continue with an even rhythm, keeping the inhale and exhale balanced and without pausing between breaths.
The movement should come from the navel area rather than the throat or face. Keep the chest lifted but relaxed, and avoid creating tension in your jaw, shoulders or forehead.
Begin slowly while you become familiar with the movement. Speed is not the goal, and the breathing should never feel forced.
Find your rhythm
Continue following the guide while keeping your attention on the movement of your navel and the sound of your breathing.
The video suggests practising for up to three minutes in the morning or two minutes in the evening. If you are new to Breath of Fire, begin with a shorter round and build up gradually only when the technique feels steady and comfortable.
If your rhythm becomes uneven or you feel strained, return to normal breathing and rest.
Complete the practice
When you are ready to finish, stop the rapid breathing and take one slow, comfortable breath in.
Exhale gently through your nose and allow your body to relax. Remain still for a moment and notice your breathing before opening your eyes.
There is no particular sensation you need to achieve. Simply give yourself time to observe how you feel after the practice.
Pair your practice with Tummy in Love
Complete your ritual with Tummy in Love by Shoti Maa, part of the Shoti Maa Triple Power Tea Line.
This organic herbal and spice infusion combines fennel, anise and oregano with warming spices. Its harmonious herbal aroma makes it a comforting companion for a moment centred around breath and body awareness.
Pour 300 ml of freshly boiled water over one tea bag and allow it to steep for 5 to 6 minutes. Prepare your tea before beginning the meditation, then let it cool slightly while you practise.
Afterwards, settle into a quiet moment and enjoy your cup slowly.
A steady rhythm. A mindful pause. A warming cup. A moment to return to your centre.
Important safety information
Breath of Fire is an active breathing technique and might not be suitable for everyone. Do not practise it during pregnancy, if you have uncontrolled high blood pressure, or while recovering from surgery or a serious illness. Avoid the practice if you are experiencing dizziness or panic. Stop immediately and return to normal breathing if you feel dizzy, nauseated, short of breath or otherwise uncomfortable. If you have a medical condition or are unsure whether this practice is suitable for you, consult a qualified healthcare professional.
This meditation is provided for general mindfulness and educational purposes. It is not intended to diagnose, treat or prevent digestive or other health conditions.
