Page locked

This page is currently locked for editing by another user. You have to wait until this user finishes editing or the lock expires.

Currently locked by: 110.249.201.182
Lock expires at: 2024-05-05 01:09 (4 min)

This page is read only. You can view the source, but not change it. Ask your administrator if you think this is wrong.

==== Breathing Exercises ====

A few quick-and-simple breath control techniques. 

----


=== Relax: extended exhale ===

Predicament: stress, anxiety, irritation

Technique: 
  * Breathe in through the nose, breathe out through your mouth. 
  * Breathe deeply and slowly
  * 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 
  * 1-3 breaths minimum

The Ocean Breath or [[https://en.wikipedia.org/wiki/Ujjayi|Ujjayi Pranayama]] is another calming breath control technique.

----


=== Energise: extended inhale ===

Predicament: exhaustion, fatigue, sleepiness

Technique: 
  * Breathe in through the nose, breathe out through your mouth (or whatever feels comfortable)
  * Breathe deeply
  * 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. 
  * 3-5 breaths minimum


The Breath of Fire or https://en.wikipedia.org/wiki/Kapalabhati|Kapalabhati Pranayama]] is a more intense breath control technique that can increase energy and clarity. It consists of short, rapid inhales and exhales (like controlled hyperventilation) using the diaphragm to create the force required for quick inhalation and exhalation.

----


=== Focus: breath retention ===

Predicament: distraction, confusion, restlessness

Technique: 
  * Breathe through your nose or mouth, whatever feels comfortable
  * Make your inhales and exhales the same duration 
  * 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
  * 5-10 breaths minimum