Breathing Exercises

TAKE A DEEP BREATH!

Breathing Exercises help to balance the nervous system. Utilizing different breathing techniques one can feel more relaxed or more focused and alert. These techniques can be used to manage stress, anxiety, insomnia, and stimulate both mind and body when necessary.

SOME OF MY FAVORITES!

Moon Breath: For Relaxation

Start by sitting upright, close your eyes and take a deep breath in through the nose and exhale through your nose. Using your thumb, middle, and ring finger, place your thumb on your nostril on one side and middle and ring finger on the other side of your nostril. Closing the right side nostril inhale through the left nostril, hold the breath at the top of your inhale, close the left nostril, and exhale through the right nostril. Repeat 20 times.

Inhale Left, Hold Breath 3 Count, Exhale Right

2:1 Breathing: For Relaxation

Start by sitting upright, close your eyes and take a deep breath in through the nose and exhale through your nose. Take a deep breath in for a four count and hold breath for a four count and exhale for count of eight. Repeat 20 times.

Inhale Count of 4, Hold Breath Count of 4, Exhale Count of 8

Alternate Nostril Breathing: For Relaxation

Start by sitting upright, close your eyes and take a deep breath in through the nose and exhale through your nose. Using your thumb, middle, and ring finger, place your thumb on your nostril on one side and middle and ring finger on the other side of your nostril. Closing the right side nostril inhale through the left nostril, hold the breath at the top of your inhale, close the left nostril, and exhale through the right nostril. Keeping the left side nostril closed inhale through the right nostril, hold the breath at the top of your inhale, close the right nostril, and exhale through the left nostril. Repeat 20 times.

Inhale Left, Hold Breath 3 Count, Exhale Right; Inhale Right, Hold Breath 3 Count, Exhale Left

Climbing Breath: Can Be Used Either For Relaxation or Focus

Start by sitting upright, close your eyes and place on hand on your chest and the other on your abdomen, take a deep breath in through the nose and exhale through your nose. Next breath inhale and hold breath at the top on you inhale and sip in an extra breath, exhale; Repeat 3 times. Then inhale and exhale and hold breath at the bottom of the exhale and force extra breath out; Repeat 3 times. Putting it all together take a deep breath in and hold the breath at the top of your inhale and sip in an extra breath, exhale and hold breath at bottom and force extra breath out; Repeat 10 times.

Sun Breath: For Focus

Start by sitting upright, close your eyes and take a deep breath in through the nose and exhale through your nose. Using your thumb, middle, and ring finger, place your thumb on your nostril on one side and middle and ring finger on the other side of your nostril. Closing the left side nostril inhale through the right nostril, hold the breath at the top of your inhale, close the right nostril, and exhale through the left nostril. Repeat 20 times

Inhale Right, Hold Breath 3 Count, Exhale Left

Alternate Nostril Breathing: For Focus

Start by sitting upright, close your eyes and take a deep breath in through the nose and exhale through your nose. Using your thumb, middle, and ring finger, place your thumb on your nostril on one side and middle and ring finger on the other side of your nostril. Closing the left side nostril inhale through the right nostril, hold the breath at the top of your inhale, close the right nostril, and exhale through the left nostril. Keeping the right side nostril closed inhale through the left nostril, hold the breath at the top of your inhale, close the left nostril, and exhale through the right nostril.

Inhale Right, Hold Breath 3 Count, Exhale Left; Inhale Left, Hold Breath 3 Count, Exhale Right