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Tag Archives: calm

Just Breathe ~ Part 2

This is part 2 of the breathing techniques I have been sharing over on my Instagram and Facebook pages.

With everyone either staying at home right now or for those of you that are working the front line keeping all of us safe, fed and warm these simple breathing techniques are perfect to help to keep your grounded, calm and perfect for optimizing lung health.

If you missed the first installment here you go: JUST BREATHE ~ Part 1

1: BREATH COUNTING

  • To begin the exercise, count “ONE” to yourself as you exhale.
  • The next time you exhale count “TWO”, and so on up to “FIVE”.
  • The begin a new cycle, counting “ONE” on the next exhalation.
  • Never count higher than 5 and only count when you exhale.
  • Try to do TEN minutes of this form of breathing.

2: DEEP MUSCLE BREATHING

  • To relax your face, knot your eyebrows together and release.
  • To Relax your neck, tilt your head down towards your neck, an push your chin to your chest, then release.
  • To relax your shoulders, make a shrugging motion, then release.
  • To relax your arms, push both arms away from the torso, stretch them out, and then relax them by your side.
  • To relax your legs, point your toes as far away as they will stretch, and then relax.

3: BELLOWS BREATH

  • Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.
  • Try for three in and out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellow. Breathe normally after each cycle.
  • Do not do this exercise for more than 15 seconds on your first try. Each time you practice Bellows Breath, you can increase your time by five seconds or so, until you reach a full minute.

4: C02 REBREATHING

  • Cup your hands over your mouth and breathe slowly. You can also try using a small paper bag – the idea is to prevent the expulsion of carbon dioxide and get it back into your lungs so that you regain the balance of C02 in your system.
  • Keep breathing as you would normally to reagin the carbon dioxide levels.

5: GUIDED VISUALISATION

  • Head to your HAPPY PLACE, no questions asked.
  • Breathe deeply while focusing on pleasant, positive images to replace any negative thought.

6: NADI SHODHANA (Alternate nostril Breathing)

  • Start in a comfortable meditiation pose
  • Hold your thumb over your right nostril.
  • Inhale deeply through your left nostril.
  • At the peak of inhalation, close off your left nostril with your ring finger.
  • Exhale through your right nostril.
  • Continue pattern, inhaling through your right nostril, closing it off with your right thumb, and exhaling through your left nostril.
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