Breathing techniques can be done in a number of different positions. for most of them: relax your neck and shoulders; close your mouth; breathe through your nose; and breathe deep into your abdomen. If you are sitting, sit up straight, put your feet flat on the floor and when you inhale, inhale into your belly to move your diaphragm. To start, close your eyes and take a couple deep breathes to prepare the go.
Most of the breathing techniques are identified by 3 numbers which are the number of seconds for each phase. The first is the number to inhale, the second is the number to hold the breath and the last is the the number to exhale. Some have a 4th number which is the pause after the exhale.
Set a timer as each of these techniques should be done for 3 – 5 minutes. If uncomfortable at first, start with shorter times. After you have done the techniques long enough to be comfortable with them you can do them longer.
- 4-7-8 flush the adrenaline and clear your mind, Breath in quietly through the nose and exhale audibly through your mouth
- 7-0-11 regain composure and get over the ‘mad’
- 4-0-8 (whisky) Time to go to sleep (use only as needed)
To balance your energy
- 4-0-4 (Water) Clear your mind and balance your energy
- 4-4-4 Pause and Balance
To increase your Energy (do not over use)
- 0-0-2 (Coffee) only focus on the exhale, let the inhale happen automatically
- 4-0-2-1 Clear your fear and get ready. With your arms straight out in front of you spread your arms to the side on the inhale then drop them to the side while you exhale.
Most of these techniques are simple breathing through the nose with your eyes and mouth closed. There are a number of Yoga poses or techniques that can be done as well. The most common are:
- Pursed lip breathing
- Belly breathing
- Breath focus
- Lion’s breath
- Alternate nostril breathing
- Equal breathing
- Resonant breathing
- Sitali breath
- Deep breathing
- Humming bee breath
NOTE: If you are new to practiced breathing techniques, you should find a yoga instructor in your area to help you get started and train your body to breath right before attempting any techniques on your own.