Moving into the Breath: Techniques and Practice
Breath work is a simple and effective technique to balance the mind and the body. By doing breath work we can effectively and immediately pause momentary physical and mental stress.
Reading time: 2 minutes
Breath work practice has several physical benefits including lowering blood pressure, reducing feelings of discomfort or trauma, strengthening the respiratory and immune system, and promoting a better night's sleep.
Anyone can practice breath work. Please be cautious if you have any heart or blood pressure conditions.
Here are a few techniques:
For each one, find a comfortable place to sit nice and tall.
Box Breathing
-Breathe in for the count of 4, 3, 2, 1.
-Pause for a moment.
-Release the breath for 4, 3, 2, 1...
-Repeat until you feel more relaxed and centered.
Falling out breath
-Inhale through the nose.
-Exhale through the mouth.
-Try exhaling with a sigh or "Haaaaaaaa...." sound.
4-7-8 Breathing
-Breathe in for the count of 4, 3, 2, 1.
-Retain (hold the breath in) for seven counts.
-Exhale the breath for 8 counts.
-Repeat several times.
Alternate nostril breathing
-Relax the left hand in the lap and take your left hand to your face.
-Bring the pointer finger to the forehead and use the thumb and ring finger for each nostril.
-Close the right nostril with the thumb and inhale air through the left nostril.
-Pause for a moment (close the left) then release the air through the right nostril.
-Close the left nostril with your ring finger and inhale through the right side.
-Pause (close the right) then exhale through the left.
-Repeat this sequence for several minutes.
Lion's breath
-Sit on the knees or back on the heels if it's comfortable.
-Gently place hands on the thighs (like a lion's claw).
-Inhale deeply through the nose.
-Exhale fully through the mouth with a "ROAR"
-Repeat several times.
Jennifer Tipton
Jennifer has passion, patience, and a deep commitment to helping others be the best they can be. With over 20 years of experience teaching fitness and movement, she enjoys sharing the benefits of yoga with students of all ages and back grounds
