10/03/2020
Happy Weekend🙏🌻
Breathing Exercises for Relaxation
Consider these six breathing techniques:
1. “Equal Breathing”
Inhale for a count of four, and then exhale for a count of four — all through the nose, which adds a natural resistance to the breath that calm the nervous system, increase focus and reduce stress.
2. Abdominal Breathing Technique
With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. Six to 10 deep slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure.
3. “Alternate Nostril Breathing”
Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.
4. “Skull Shining Breath”
This one begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths.
5. Guided Visualization
Head straight for that “happy place,” no questions asked, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts. “Guided visualization helps puts you in the place you want to be, rather than letting your mind go to the internal dialogue that is stressful.”
Keep Calm and Relax :-) Good Night