No matter what type of exercise you prefer, make sure that you observe your breath and become aware of your inner body. Bring your entire attention from your mind into your body. Move with every cell of your body, from the top of your head to the tips of your toes.
Allow your body to find its perfect work rate by breathing through your nose in a steady and regular fashion. Continue to increase your pace to the point where you can maintain steady and regular nasal breathing. If your breathing rhythm becomes chaotic and it is necessary to open your mouth to breathe, you will know that the intensity is too much. If necessary, slow your pace to a walk for 2 or 3 minutes before resuming your jog.
As you run, feel each gentle connection between your feet and the ground as you propel yourself forward. Avoid pounding the pavement as this will lead to sore hips and joints and other possible injuries. Instead, bring a feeling of lightness to your body and visualise yourself barely touching the ground as you run. Imagine yourself running over thin twigs, treading so softly that they do not break. The mantra to follow is: light foot strikes, a relaxed body, and regular, steady breathing.
If you keep your mouth closed throughout your exercise, your breathing will recover quickly.
To recover from physical exercise, and to help calm your breathing or mind, practise the following exercise for 3 to 5 minutes:
1. Exhale as normal through the nose.
2. Pinch your nose with your fingers to hold the breath for 2 to 5 seconds.
3. Breathe normally through the nose for 10 seconds.
4. Repeat the first three steps.