- 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
Looking for more posts like this?
How I can help!
With Holistic Health and Wellness Coaching:
- Did you know that I have been a nurse for over 16 years and am also a holistic wellness coach?
- If you ready for a real change in your life that allows you to heal and find real wellness- physically, emotionally and spiritually. Then wellness coaching is for you!!
- Schedule your complimentary consultation!!
Join my monthly membership: Register here
As a member you get:
1. A monthly wellness challenge that will change each month. The challenge will include a printable calendar with the challenge details as well as daily inspiration. The monthly challenge will rotate between things like movement, nutrition, and mindset. Helping you to create healthy routines and habits that support every aspect of your wellness!
2. Morning email sent with the wellness challenge of the day is & tips and tricks to complete it in practical ways.
3. A weekly meditation available for members live via zoom, the recording is sent to you. This helps support your mental and emotional wellness by aiding in your stress reduction.
4. A new healthy recipe you can use for meal prep available each Sunday, so that you can go into your week prepared with healthy choices to help support your physical wellness.
5. A member-only Facebook group available to you, that will allow you to connect with others who are also improving their wellness and enhance the feeling of community and accountability!
And get ready for this…. you get everything I mentioned above included for only $29 a month!!! That is less than $1 a day!
My podcast!! Listen in your way:
Weekly Wellness Newsletter
- Just for signing up for my newsletter, you automatically get emailed my printable guide to wellness as well as getting access to many other worksheets that you can print off and use right away!!
- Receive and email every Wednesday with a different way to make wellness simple in your life.
My monthly book club:
What it is:
- Join my monthly book club
- When you sign up for the book club you will receive a list of each month’s book club pick for the year!
- At the end of each month, you will get a book club kit for that month’s book with the book club question, recipes inspired by the book and a playlist inspired by the book.
- If you like book discussions you can be involved with our Book Club Facebook group and/or an local in-person meeting!
- Check out my Bookshop link with all of my past book club picks
Follow me on Social Media:
See what wellness looks like for me in my everyday life & you get more pictures of Lilo!!
- Instagram– follow my stories and reels
- On Pinterest – come pin with me – check out my boards for my favorite meal planning ideas and more!
- & if you want to dive into wellness a more, join my private Facebook Group: Wellness for Real Life- body, mind and spirit
Be well,
Faith
***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use and love it!!
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.
