breathing exercises

Breathing ... it's something that can be both passive and active, and can impact your quality of life if it is impaired. It can be a completely autonomic (passive), happening without any conscious effort on you part. Did you know that breathing can be dramatically impacted by emotions, stress and anxiety. Conscious breathing directs your awareness to the qualities of your breath, is it shallow and fast or deep and slow, and can allow your body to shift away from a sympathetic nervous system response (fight or flight) and back to a more restful and restorative pathway. Find the breathing exercise that resonates most with you, one you find simple to practice and use as a tool to combat stress and anxiety on the fly. The exercises below are all ones that I have been taught over the years, I hope you enjoy them as much as I do. 

Deep breathing

Deep breathing can help to calm your nervous system by focusing on slow deep breaths.
  1. Lay on your back using a pillow under your knees for extra comfort.
  2. Place one hand on your chest and the other on your abdomen.
  3. Inhale through your nose slowly and evenly, guiding the air into your abdomen; feel your abdomen expanding with each inhale.
  4. Exhale through your nose slowly and evenly.
  5. Repeat. 

ocean breath

This is a very calming breathing exercise. Try to make your exhale double the length of your inhale (ex. inhale 3 - exhale 6).
  1. Take a full breath in through your nose.
  2. Exhale making a hhhhaaaaaa noise as if you are fogging a mirror.
  3. Take a couple of breaths this way to get a feel of what the sound feels like.
  4. Then try creating the same sound in your throat with your mouth closed and exhaling through your nose (exhale should be longer than inhale).
  5. Repeat.

Sun breath

Sun breath gives energy, courage, and warmth just like the sun. This is a wonderful exercise to start your day. Try to keep your inhale and exhale equal.
  1. ​Sit or lay comfortably and close your eyes (I find this one much easier when sitting or even standing).
  2. Using your left thumb, close your left nostril so that you inhale fully through your right nostril.
  3. Switch to closing your right nostril with the knuckle of your index finger so that your exhale is fully through your left nostril.
  4. Repeat inhaling through the right, exhaling through the right.

moon breath

Moon breath is very nourishing and calming. It is helpful before bed if you have trouble with sleep, if you need to physically cool your body, or calm your mind. Try to keep your inhale and exhale equal.
  1. Sit or lay comfortably and close your eyes (I find this one much easier when sitting or even standing).
  2. Using your right thumb, close your right nostril so that your inhale is fully through your left nostril. 
  3. Switch to closing your left nostril with the knuckle of your index finger so that your exhale is fully through your right nostril. 
  4. Repeat inhaling through the left, exhaling through the right.

Box breath

This is a great breathing exercise to help calm stress and anxiety. If you are unable to hold each part to a count of 4 start with a lower count and as your breath calms increase your count.
  1. Sit or lay comfortably and close your eyes.
  2. Inhale through your nose slowly counting to 4; feel the air enter your lungs.
  3. Pause and hold your breath inside for a count of 4.
  4. Exhale through your nose slowly counting to 4.
  5. Pause and keep your lungs empty for a count of 4.
  6. Repeat steps 2-5 at least 3 more times.

snake breath

Snake breath is wonderful for removing excitement or hyper energy and anger, making it great for kids who are bouncing off the walls or when your are fuming.
  1. ​Sit or stand comfortably.
  2. Take a big inhale through your nose.
  3. Exhale making a "hisss" sound for as long as you can.
  4. Repeat.