2 Part Yogic Breathing
- Come into a comfortable seated position.
- Rest your hands on your thighs, palms up, sliding the hands back towards to where the belly and thigh meet.
- Close the eyes and breathe fully and naturally.
- On an inhale, mentally count to 4 as you breathe in; then exhale to the count of 4.
- Repeat this pattern, inhaling 1, 2, 3, 4, and then exhaling 1, 2, 3, 4.
- Inhaling 1, 2, 3, 4. Exhaling 1, 2, 3, 4.
- Do this at your own rhythm. Just keep gently focused on the counting for any length of time.
- Complete after an exhale by returning to soft natural breath, feeling the peace in your mind and body.
4 Part Yogic Breathing
- Come into a comfortable seated position.
- Rest your hands on your thighs, palms up, sliding the hands back towards to where the belly and thigh meet.
- Close the eyes and breathe fully and naturally.
- On an inhale, mentally count to 4 as you breathe in, hold the breath in gently to the count of 4, then exhale to the count of 4, then and hold the breath out to the count of 4. Repeat this pattern:
- Inhale 1, 2, 3, 4, hold in 1, 2, 3, 4, exhale 1, 2, 3, 4, hold out 1, 2, 3, 4.
- Inhale 1, 2, 3, 4, hold in 1, 2, 3, 4, exhale 1, 2, 3, 4, hold out 1, 2, 3, 4.
- Do this at your own rhythm. Just keep gently focused on the counting for whatever length of time you wish.
- Complete after an exhale and return to soft natural breath and notice how quiet your mind is and how peaceful your body is.
Relaxing Breath: 4,6,8
- Do this in bed to help fall asleep, or when you need to get into a more relaxed state of mind and body.
- Reclined or seated comfortably, with hands in a soft position by your sides, or resting on your thighs, close the eyes.
- Begin with and inhale to the count of 4, hold the breath in to the count of 6, and exhale to the count of 8. 4,6,8
- Inhale, 1,2 3,4, hold,2 3,4, 5,6, exhale 1,2 3,4,5,6,7,8.
- Inhale, 1,2 3,4, hold,2 3,4, 5,6, exhale 1,2 3,4,5,6,7,8.
- Find your own natural rhythm as your inhale, hold and exhale.
- On the next exhale come back to soft, natural breath, feeling calmness in the mind, and tranquility in the body.
With yogic breathing, you increase the capacity of your lungs, bringing more oxygen supply to the body improving overall function, and reduce the toxins and body wastes from within. With the proper breathing, metabolism and over all health condition will improve. Practice this style of breathing and you will also develop concentration, focus, a clear mind, dissolve away stress and relax the body leading you to serenity and inner peace.
5 minute stress buster
By doing this simple breathing and visualization technique whenever you experience stress or dis-stress, you can reduce your discomfort, soften anxiety, decrease your blood pressure and even lower your heart rate.
- Find somewhere where you can be alone and undisturbed for about 5 minutes.
- Sit comfortably or lie down and close your eyes. Allow your breathing to deepen and body to begin to relax; face, jaw, shoulders, hands, belly, feet.
- Imagine a place you’d like to be; one of your favorite places. Notice as many details about that place as you can, use all your senses: what do you hear, how does it smell, can you feel it on your skin? How does it look right now? Could you reach out and touch it? Let your attention wander to whatever part of this experience beckons to you.
- Continue breathing deeply and softly as you let your mind roam freely over this landscape.
- When you are ready, come back to the present and slowly open your eyes. When you go back to your day, stay aware of your breathing and the feelings of relaxation your imagery brought forth. You can always think back to your moments of total sense connection and feel that peace again and again.