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


• 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.

Add Your Comment

Satiated Life App © 2024. All Rights Reserved.

Made with ❤️ by @anoopbhalwal