Differences
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| breathing_exercises [2021-02-15 16:11] – maja | breathing_exercises [2021-02-16 09:24] (current) – maja | ||
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| + | === Arrive: deep breath === | ||
| + | |||
| + | Predicament: | ||
| + | |||
| + | Technique: | ||
| + | |||
| + | * Take one deep breath | ||
| + | * Fill and empty your lungs completely | ||
| + | * Follow your inhale and your exhale from beginning to end | ||
| + | * Repeat if you like, between 3-10 breaths | ||
| + | * Breathe in and out through your nose if possible. | ||
| + | |||
| + | It can help to take one deep breath before starting to speak, or whenever you need to center your attention in the "here and now". | ||
| + | |||
| + | ---- | ||
| === Relax: extended exhale === | === Relax: extended exhale === | ||
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| Technique: | Technique: | ||
| - | * Breathe deeply and slowly, if you like breathe in through your nose, breathe out through your mouth. | ||
| * Extend your exhale, so that you breathe out longer than you breathe in. | * Extend your exhale, so that you breathe out longer than you breathe in. | ||
| * If it helps, you can inhale to the count of four, exhale to the count of six | * If it helps, you can inhale to the count of four, exhale to the count of six | ||
| * 1-3 breaths minimum | * 1-3 breaths minimum | ||
| + | * Breathe deeply and slowly, if you like breathe in through your nose, breathe out through your mouth. | ||
| The Ocean Breath or [[https:// | The Ocean Breath or [[https:// | ||
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| Technique: | Technique: | ||
| - | * Breathe through in and out through your nose or in through your nose and out through your mouth, whatever feels comfortable. | ||
| * Extend your inhale, so that you breathe in longer than you breathe out. | * Extend your inhale, so that you breathe in longer than you breathe out. | ||
| * If it helps, you can inhale to the count of six, exhale to the count of four. | * If it helps, you can inhale to the count of six, exhale to the count of four. | ||
| * 3-5 breaths minimum | * 3-5 breaths minimum | ||
| + | * Breathe through in and out through your nose or in through your nose and out through your mouth, whatever feels comfortable. | ||
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| Technique: | Technique: | ||
| - | * Breathe through your nose or mouth, whatever feels comfortable | + | |
| * Make your inhales and exhales the same duration | * Make your inhales and exhales the same duration | ||
| * Start holding your breath between each inhale and exhale: Breathe in -> hold -> breathe out -> hold | * Start holding your breath between each inhale and exhale: Breathe in -> hold -> breathe out -> hold | ||
| * If it helps, you can inhale to the count of four, hold to the count of four, exhale to the count of four, hold for the count of four | * If it helps, you can inhale to the count of four, hold to the count of four, exhale to the count of four, hold for the count of four | ||
| * 5-10 breaths minimum | * 5-10 breaths minimum | ||
| + | * Breathe through your nose or mouth, whatever feels comfortable | ||
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