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Breathing Techniques: The 4-7-8 breathing exercise/relaxing breath: Although you can do the exercise in any position, sit

with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
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Exhale completely through your mouth, making a whoosh sound. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Exhale completely through your mouth, making a whoosh sound to a count ofeight. This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. Breath counting: Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.
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To begin the exercise, count "one" to yourself as you exhale. The next time you exhale, count "two," and so on up to "five." Then begin a new cycle, counting "one" on the next exhalation.

Never count higher than "five," and count only when you exhale. Alternate nostril breath: Begin by letting go of all the air in your lungs - exhale using both nostrils. 1. Gently press your thumb against the right nostril - closing it completely, and then inhale slowly through left nostril. 2. Hold your breath for a few seconds. With your right forefinger close your left nostril as you release your thumb from the right nostril. Exhale through the right nostril, wile keeping the left one closed. Hold for a few seconds. 3. Inhale through the right nostril, hold, release your forefinger as you close your right nostril with your thumb. Exhale through the left nostril, while you keep the right nostril closed. Hold for a few seconds. 4. Inhale through the left nostril... continue this for about 8 cycles. 5. Conclude and breathe through both nostrils.

Clenched fist: This exercise will stimulate your breathing, circulation and nervous system. Stand up straight, hands at your sides. Inhale and hold a complete natural breath as described above. Raise your arms out in front of you, keeping them up and relaxed. Gradually bring your hands to your shoulders. As you do, slowly contract your hands into fists so that when they reach your shoulders they are clenched as tight as possible. 5. Keep the fists tense as you push your arms out straight again very slowly. 6. Pull your arms back to your shoulders and straighten them out, fists tense, as fast as you can, several times. 1. 2. 3. 4.

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