The Breath to Walk Bridge
Take a few comfortable breaths before you start walking.
Starting Position
Stand beside support, feet hip-width apart. Rest your hands lightly near the lower ribs or belly.
Step-by-Step Movement Instructions
- 1Take one ordinary breath and notice how you feel.
- 2Breathe in gently and notice a small expansion around the lower ribs.
- 3Breathe out without pushing. Let the shoulders and abdomen soften.
- 4Repeat five times, then lower the hands. Begin walking only if you feel steady.
Practice Duration
Five breaths. Allow about one minute.
Breathing Cue
Optional: in for four easy counts, out for six. Use shorter counts or natural breathing at any time.
Supported & Seated Variation (Path A)
Sit throughout. Stay seated for the next activity if standing feels uncertain.
What to Notice During Practice
The breath should feel easy enough to speak normally.
Dizziness, tingling, air hunger, or feeling unwell.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 11 are currently being filmed with certified senior practitioners.
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