- breathe in in 4 short bursts, counting by tapping your thumb to each of your fingers on the left hand
- breathe out in 4 short bursts, counting on your right fingers
- match each part-inhalation or exhalation to each step you take, starting with your left foot
Breathe in this way for 5 minutes, placing all your awareness on the air entering your nose, waking up your brain. It works best if you walk quite quickly.
For the next 5 minutes, you can then take one long smooth inhalation lasting 4 steps and a long exhalation lasting for 4 steps also.
For the third five minute period, you can chant as you walk "With every step, and every breath, I'm getting stronger and stronger." These words go well with the four steps in and out but you can of course change the words to something more appropriate for you if you like.
Now go out in the sunshine and enjoy!