These techniques can be practiced anytime, anywhere to help reduce stress and anxiety, and promote better sleep.
All you need is a quiet and comfortable space and a few minutes to focus solely on your breath. A daily practice can enhance your wellness and bring a sense of calm and relaxation to your daily life.
1. Deep Belly Breathing (or Diaphragmatic Breathing):
• Find a comfortable seated position or lie down on your back
• Place one hand on your chest and the other on your belly.
• Take a slow, deep breath in through your nose, allowing your belly to rise as you fill your lungs with air.
• Exhale slowly through your nose or mouth, feeling your belly gently sink.
• Continue this deep belly breathing pattern, focusing on the sensation of your breath and allowing any tension to melt away with each exhale.2. 4-7-8
Breathing:
• Sit comfortably or lie down, keeping your back straight.
• Close your eyes and take a few deep breaths to relax
• Inhale quietly through your nose to a mental count of 4.
• Hold your breath for a count of 7.
• Exhale slowly through your mouth to a count of 8, making a soft “whoosh” sound.
• Repeat this cycle for four full breaths. As you become more comfortable, you can increase the number of repetitions.
3. Alternate Nostril Breathing:
• Sit in a comfortable position with a straight spine.
• Place your left hand on your left knee, palm facing up, or in a mudra position (e.g., Gyan Mudra).
• With your right hand, bring your index finger and middle finger to rest between your eyebrows.
• Close your right nostril with your right thumb and inhale deeply through your left nostril.
• Close your left nostril with your right ring finger and release your thumb, exhaling through your right nostril.
• Inhale through your right nostril, then close it with your thumb and release your ring finger, exhaling through your left nostril.
• Continue alternating nostrils for several rounds, focusing on the smooth flow of breath.
4. Box Breathing:
• Sit comfortably and take some time to relax.
• Inhale deeply through your nose to a count of 4, visualizing drawing the breath up one side of a square.
• Hold your breath for a count of 4, visualizing moving across the square to the next side.
• Exhale slowly through your nose to a count of 4, visualizing moving down the next side of the square.
• Hold your breath again for a count of 4, completing the square.
• Repeat this cycle for several rounds, maintaining a steady rhythm.