Differences

This shows you the differences between two versions of the page.

Link to this comparison view

Both sides previous revision Previous revision
breathing_exercises [2021-02-15 16:11]
maja
breathing_exercises [2021-02-16 09:24] (current)
maja
Line 5: Line 5:
 ---- ----
  
 +=== Arrive: deep breath ===
 +
 +Predicament: worry about past or future, mistakes, failure, or for some other reason not being fully present 
 +
 +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 ===
Line 11: Line 26:
  
 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://en.wikipedia.org/wiki/Ujjayi|Ujjayi Pranayama]] is another calming breath control technique. The Ocean Breath or [[https://en.wikipedia.org/wiki/Ujjayi|Ujjayi Pranayama]] is another calming breath control technique.
Line 26: Line 41:
  
 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.
  
  
Line 42: Line 57:
  
 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
  
  
  • breathing_exercises.txt
  • Last modified: 2021-02-16 09:24
  • by maja