Breathing Exercises

You can practice these breathing exercises either sitting in a chair or lying on your back. You want your shoulders back and your chest open. This allows your lungs more room to expand.

If you are sitting in a chair lean back so that your spine can relax in a straight position and your chest can stay open – no slouching.

If you are lying on the floor, you can have your legs extended or knees bent. Rest your knees together if they are bent to avoid being so relaxed that one flops open to the side and disrupts your breathing.

Breathing exercises should be practiced through your nose, unless otherwise noted. If you are congested, (or for any other reason breathing through your nose is uncomfortable) of course I want you to breathe through your mouth. I don’t want you to hold your breath at all.

The concept behind nasal breathing is that there is a natural filtering system inside your nose; breathing through your nose brings in filtered oxygen as opposed to breathing in through your mouth.

I suggest that you close your eyes, but if this is uncomfortable for you then gently focus on an object that is comforting to you. Avoid staring at it ~ soften your gaze.

I have read that when practicing yoga breathing you should exhale first, then begin your practice. A cleansing exhale is expected to eliminate toxins from your lungs so that when you breathe in, your incoming air is not contaminated by residual toxins in your lungs. So one big exhale before you begin…

Here are a couple of my favorite breathing exercises:

Lower Belly Breathing

Inhale into your lower belly and allow it to protrude like a balloon. You can rest your hands on your belly if you want to add a touch sensation to the breathing movement.

As you exhale, bring your bellybutton in towards your spine and let all the air out of your lungs. Repeat for as long as you like, but slow your breaths down.

Count in your head how many seconds it takes you to inhale to full capacity, then do the same with your exhale. On your next breath, try to make it longer. Continue to make your breaths longer with each repetition. Notice if there is a pause between your inhale and exhale.

By focusing completely on your breath, your body relaxes into a meditative state. This is stress relieving in itself.

When you are ready, begin breathing normally with no control. Allow your inhale and exhale to flow naturally without thinking about it ~ but simply listen to it. Then open your eyes and see how you feel.

Avoid jumping up from this relaxed state as you might be a little light headed. It is like jumping out of bed when you are sleeping comfortably.

After a deep relaxation at the end of a yoga session, I will have my students simply sit in a comfortable cross legged position and let them regain their focus slowly by just breathing.

No rush, no stress.

Three Part Breath

Once you start a practice you will notice little things. Is your exhale longer than your inhale? Try to make it that way.

Avoid inhaling so much that you feel like you are holding your breath. Everyone is different and the time it takes you to inhale is your own.

This exercise should flush out toxins in your lungs. It also allows your lungs to expand fully (with practice) so the toxins hiding in under-used areas of your lungs can release.

Avoid jumping up from this relaxed state as you might be a little light headed. It is like jumping out of bed when you are sleeping comfortably.

When you are ready, begin breathing normally with no control. Allow your inhale and exhale to flow naturally without thinking about it ~ but simply listen to it. Then open your eyes and see how you feel.

Get up slowly.

Breathe your stress away.

Practice often - daily if you can.

Use these simple techniques to relieve some of the stress in your life.

Please read the disclaimer before practicing these or any exercises that are new to you. Again, these exercises are not intended take the place of medical advice of any kind.

Disclaimer.