The busy pace of our lives can sometimes cause us to lose touch with our inner selves. But when we bring our attention back to the breath, we reconnect with our own pace and rhythm, rather than getting bulldozed by outer circumstances.

Learn how to establish your own tempo through breathing so you don’t risk losing yourself in the hustle. Interestingly, the author is not suggesting that we should simply slow down. Instead, this exercise is all about developing a range of speeds so you can set your own pace for the day.

First, connect with your breath:

1. Notice what is. Count your breaths. How many breaths per minute are you taking? Use a clock or a stopwatch if you can. Do not slow your breathing down or speed it up, just enjoy it as it is and notice the tempo.

2. Breathe with your hands. With your hands at the level of your mouth, move them away as you exhale and toward your mouth as you inhale. Watch them and feel them. Do this for 1 full minute.

3. Breathe fast. Find a fast tempo you enjoy and breathe at that pace. Breathe as rapidly as you would while walking up a hill or running. Explore the sensations that arise.

4. Breathe slowly. Intentionally slow your breathing and note any changes in your body.