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Just Breathe

When you own your breath nobody can steal your peace.

~ Unknown

Deep, mindful breathing is an art that can easily be mastered simply by just doing it.

Incorporating deep, mindful breathing into your daily routine will have a powerful long-term effect on your body and mind.

Some of the benefits are: 

  • Reduces stress and anxiety

  • Elevates mood by relaxing your entire body

  • Strengthens lungs and heart

  • Improves nervous system

  • Relieves pain and emotional problems


There's power in knowing that something so simple, which takes little time and you have complete control over, can have such a profound impact on your overall health. 

When practicing any type of deep breathing exercise ensure you're comfortable and whenever possible, do it outside in the fresh, open air.

Breathing Techniques For Anxiety

Measured Breath

  1. Relax your entire body.  Jaw, shoulders, neck, arms, hands, torso, legs, joints and feet. 

  2. Breath in slowly through your nose for a count of four, allowing your stomach to expand as you breathe in.

  3. Hold your breath for a count of one.

  4. Slowly exhale through your mouth for a count of seven, allowing your stomach to collapse.

 

Repeat for two to three minutes.

Alternate Nostril Breath

  1. Close your eyes and take a deep breath in and out through your nose.

  2. With your thumb, close your right nostril.

  3. Inhale through your left nostril slowly.

  4. Release your thumb from your right nostril and with your pointer finger close your left nostril, allowing you to slowly exhale through your right nostril.

  5. Now inhale slowly through your right nostril while still closing your left nostril.

  6. Open your left nostril, close your right nostril and slowly exhale.


Repeat five to ten times.

Bumble Bee Breath

  1. Relax your shoulders

  2. Slightly close your throat so you are able to hear your breath when you breathe in.

  3. Cover your ears with your thumbs and your eyes with your fingers.

  4. Breathe in through your nose for a count of four.

  5. Keep your lips lightly closed (teeth slightly apart, jaw relaxed) and breathe out slowly making a long, low humming sound.

  6. Ensure your exhale is long and smooth.

 

Repeat five to ten times.

Breathing Techniques for Relaxation (Stress Management)

Sama Vritti aka Equal Breath

  1. Inhale through your nose for a count of four

  2. Exhale through your nose for a count of four.


Repeat ten times.

If you feel you're more advanced you can aim for a count of six or even eight.

4-7-8 aka Relaxing Breath

  1. Completely exhale through your mouth, making a whoosh sound.

  2. Inhale quietly through your nose with your mouth closed for a count of four.

  3. Hold your breath for a count of seven.

  4. Exhale, through your mouth, making a whoosh sound for a count of eight.


Repeat for a total of four breathes.

Morning Breath

  1. From a standing position, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor. 

  2. As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last. 

  3. Hold your breath for just a few seconds in this standing position. 

  4. Exhale slowly as you return to the original position, bending forward from the waist.

Repeat five to ten times.

 

Relieves muscle stiffness, back stiffness and clears clogged breathing passages.