Breath meditation is one of the most well-known forms of meditation. Many people turn to breath as their primary meditation technique because breath is happening in the present moment and is always with you.

But did you know that your breath is also your brain's remote control? You can actually alter how your nervous system is functioning by consciously choosing to focus on your breath.

An emphasis on your exhale - or a balanced focus between in and out breaths - activates your parasympathetic nervous system, which allows you to "rest and digest."

Alternatively, if you take longer inhales, you activate your sympathetic nervous system, which kicks in the fight or flight response. There are some yogic techniques that emphasize the inhale to boost energy, but this is such a delicate balance I do not recommend it in this course.

Sometimes your breath may be almost too light to track, or the volume of that voice in your head is so loud that focusing on your breath seems impossible. When this happens, try labeling your breath. As you breathe in, you silently say "in" or "rising." As you exhale, you silently say "out" or "falling." It winds up like this: "In, out, in, out..." over and over.

When you use this technique, you want the label to be more like a subtitle in a movie - a notation - rather than a headline or banner. The point isn't to focus on the words - the point is to help you track your breath and find some balance. Think of the subtitles as training wheels. Use them when you need a little extra help, and take them off when you are ready to balance your attention on just your breath!

One final tip: Try to experience your breath rather than think about your breath. This will give your mind a rest from doing what it does best - think, think, think!