- If you have asthma, COPD or any lung or heart condition, or are pregnant check with your doctor first
- If you start experiencing any dizziness, or light-headedness, shortness of breath or nausea, you should discontinue
4 breathing exercises for calming your mind:
- Abdominal breathing
- Box Breathing
- “4-7-8” breathing
- Alternate nostril breathing
1. Abdominal breathing
- Start this one by lying on your back
- Put one hand on your chest and one hand on your abdomen
- Focus on your belly expanding as you breath in – your hand on your abdomen will rise and fall with your breaths
- Once you feel comfortable doing this laying down, try it sitting and standing
2. Box Breathing
- Inhale slowly to the count of 4
- Hold for the count of 4
- Exhale slowly to the count of 4
- Repeat 1-3 times
3. “4-7-8” Breathing
- Purse your lips and exhale completely through your mouth
- Close your lips and inhale to the count of 4
- For 7 seconds hold your breath
- Then exhale slowly for 8 seconds
- Try doing this for 4 full rounds of breath and work up slowly to 8 rounds
4. Alternate Nostril Breathing
- Exhale completely
- Use right thumb to close right nostril
- Inhale through your left nostril and then close the left nostril with your finger & open your right nostril
- Exhale through your right nostril
- Inhale through your right nostril and then close that nostril
- Open your left nostril and then exhale through that
- This is one cycle
- Always end a cycle by finishing with an exhale on the left nostril
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D I S C L A I M E R Anything that I discuss about making any lifestyle changes is from my own experience and/or other clients personal experiences and may not be suited for you. It is strongly recommended that you consult with your health professional before making changes in your own life. By engaging in anything that I talk about, you agree that you do so at your own risk.
