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Presence Energy Healing

Consciously Connected Breathing for Emotional Integration

I’m posting this practice as a homework for some who want to move deeper and for others who find that emotions are surfacing between our sessions. This powerful breathing practice is designed to bring you into a state of deep presence and emotional healing. It helps you access stored energy and emotions while cultivating a strong connection to the present moment. Do this process twice a day, preferably once in the morning and once in the evening. Follow these steps to guide you through the process:

Step-by-Step Instructions:

Get Comfortable: Find a comfortable seated position, preferably upright, on a chair or cushion. Lying down is also acceptable, but it’s important that your body remains still and relaxed throughout the practice. Avoid fidgeting or adjusting your position unnecessarily.

Breathe Through Your Nose: Close your mouth and begin breathing in and out through your nose. Let your breath be soft and steady.

No Gaps Between Breaths: Focus on maintaining a continuous flow of breath. As soon as you finish one inhale, begin exhaling, and vice versa. There should be no pause or gap between your breaths—this creates a circular, connected breathing pattern.

Keep It Gentle and Audible: Breathe gently, with minimal effort on the inhale and no effort on the exhale. Think of a water fountain—some effort is needed to push the water up, but it falls back down effortlessly. The breath should feel natural, but you should be able to hear the sound of your breathing as it moves in and out. This sound helps anchor your attention.

Aim for a Balanced Breath: Try to keep your inhale and exhale around 5 seconds each. The goal is to maintain equal length for both the inhale and exhale, but without letting this focus become a distraction. Keep the breath natural and easy, allowing it to flow smoothly without forcing the timing.

Use Mental Focus Words: As you breathe, silently think the words "I am here now in this," with each word paired to a part of the breath. For example, “I” on the in-breath, “am” on the out-breath, “here” on the in-breath, and so on. Let these words anchor your mind in the present moment. If your mind starts to wander, gently return to focusing on your breath and these words, without drama.

Stay Completely Still: Resist the temptation to move, shift, or fidget. Avoid engaging in activities like stretching, yoga, or any other form of distraction. These actions are often ways the body avoids fully experiencing the present moment or confronting emotional discomfort. The only exception is if unintegrated emotions arise. If you feel the need to express emotion—whether it’s crying, laughing, or any other form of release—allow it to happen naturally as part of your process.

Practice for 15 Minutes: Aim to practice for at least 15 minutes. It is important to set a timer so you don’t have to keep checking the time. You want to be able to go fully into the practice and forget “time”. Your focus should remain on your breathing, the sound of your breath, and the mental focus words. Consistency is key—this practice is most effective when done daily.

What to Expect:

As you continue this practice, you may notice the surfacing of unintegrated emotions or old energy patterns. This is a normal part of the process, indicating that the breath is helping to clear and integrate these stored emotions. Allow yourself to fully feel and express these emotions without resistance.

*Inspired by the Consciously Connected Breathing practice as described in The Presence Process by Michael Brown.