Show pageOld revisionsBacklinksBack to top You've loaded an old revision of the document! If you save it, you will create a new version with this data. Media Files==== 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 Please fill all the letters into the box to prove you're human. Please keep this field empty: SavePreviewCancel Edit summary Note: By editing this page you agree to license your content under the following license: CC Attribution-Share Alike 4.0 International breathing_exercises.1613403483.txt.gz Last modified: 2021-02-15 15:38by maja