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Just Breathe ~ Part 1

Just Breathe ~ Part 1

I have been sitting here trying to find ways to help everyone while the centre is closed and while doing this, I realised I have been doing it all along.

Breathing. The art of mindful breathing is age old but I decided to do a daily breathing technique over on my Facebook and Instagram pages over the the weeks that we were all in a cocoon during Covid-19.

This first part will introduce to 8 incredibly easy breathing techniques, you don’t need any fancy equipment and you can do most of them from you desk, couch, bed or on the yoga mat.

I hope you get something from them

Claire

1: MORNING BREATHING

  • From a standing position, bend forward from the waist with your knees bent, letting your arms dangle close to the floor.
  • As you inhale slowly and deeply, return to the standing position by rolling up slowly, lifting your head last.
  • Hold your breath for just a few seconds in this standing position.
  • Exhale slowly as you return to the original position.

2: DIAPHRAGMATIC BREATHING

  • Relax your shoulders
  • Place one hand on your chest and the other hand on your belly.
  • Inhale through your nose for about two seconds.
  • As you breathe in, your belly should move more than your chest.
  • As you breathe out slowly through pursed-lips, gently press your belly. This will push up your diaphragm to help the air out
  • Repeat.

3: ROLL BREATHING

  • Position yourself with your left hand on your stomach and place your right hand over your chest.
  • Take a deep breath from your lower lungs; breath slowly, ensuring that the hand over your chest doesn’t move as you take the breath.
  • Repeat the deep breath up to eight times. On the 9th repetition, once you have filled your lower lungs, take a breath which will move your chest up. This will fill your entire lung capacity.
  • Gently exhale through your mouth, being sure to empty your lungs as you do so. While you exhale, make a whooshing noise.
  • Practice this method between four and five minutes. When you exhale, you should be able to feel a tangible difference in your stress levels.

4: 4-7-8 BREATHING TECHNIQUE

  • Exhale completely through your mouth making a whooshing 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 though your mouth making a whoosh sound to the count of eight.
  • This is one breath. Now inhale again and repeat the cycle three times for a total of four breaths.

5: CALM BREATHING

  • Sit in an upright position.
  • Take a smooth, slow breath in through the nose, breathing into your lower belly for four seconds.
  • Hold your breath for one or two seconds.
  • Exhale slowly through the mouth for about 4 seconds.
  • Wait a few seconds before taking another breath.

6: CLEARING YOUR HEAD BREATHING TECHNIQUE

  • Begin with several very slow neck rolls. With your chin on your chest, or close to it, roll your head up and to your right, slowly inhaling until your head is leaning back and your chin is pointing towards the sky.
  • Hold your breath for just a few seconds in this position.
  • As you roll your head down the way you went up, slowly exhale until your chin is back on your chest.
  • Repeat, this time rolling your head to the left.

7: ADVANCED INHALE – HOLD – EXHALE

Find a place to do this breathing exercise for 15 to 20 minutes. Sit in a comfortable position with your back straight. You will monitor your heart beat to keep a good rhythm and do at least 10 breath cycles. Each cycle will be comprised of three stages.

  • Inhale, count 5 heartbeats.
  • Hold breath, count 7 heartbeats.
  • Exhale, count 9 heartbeats

When you breath in, make sure that you’re breathing in through your stomach first and your stomach second. The slow, managed breaths are very calming. Holding your breath also helps regain your C02 levels to reduce some of the effects of hyperventilation.

PLEASE DON’T PERFORM THIS BREATHING EXERCISE IF YOU HAVE A HEART CONDITION

8: STOP~RESET~CONTINUE

  • Stop your activity.
  • Reset by sitting down, relax your shoulders, and do pursed-lips breathing until you catch your breath.
  • Continue your activity doing pursed lips breathing as you go. Go at a slower pace if you need to.
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claire

I have been working in the Holistic Health field since 2001. My passion is helping people feel good about themselves no matter what the circumstances. Sometimes there is no way of controlling the environment around you but there are always ways to stay in control and not let it get inside. Claire