😮💨 Deep Breathing (Stimulating Aliveness)
This is a basic breathing position: lying down, face up, with knees raised, arms at your side, and jaw relaxed. Breathe in and out, deeply but only slightly faster than normal, through an open mouth, into the belly first. Focus on enlivening rather than relaxing the body. This basic position can be used for a daily breathing practice (10-20 min/day. 6 days/week), as well as the foundation for other techniques.
😮💨1-2-3 Belly Button Breathing (variation on above)
Take the position for Conscious Deep Breathing. Begin to breathe:
1. First into the abdomen, feel your belly expand.
2. Then into your mid-rib area, feel your ribs open sideways.
3. Then into the upper chest, all the way to the collar bone, until you are full.
4. Then exhale SLOWLY, releasing all three areas and pulling your Belly Button toward your backbone until you have no air left. Repeat. Slow and Deep.
You can place your hands halfway between the front and sides of your rib cage (on each side) to provide yourself feedback about how much you’re expanding and contracting.
😮💨 Breathing with Sound (add this to conscious deep breathing)
Many of the breathing techniques are enhanced with the addition of sound: a deep, breathy, vibratory sound that occurs naturally on the out-breath. You can place your hand on your chest or belly to feel this vibration.
😮💨 On Your Knees
On the floor, on your hands and knees, leaning slightly forward. This holds and therefore disengages the upper chest and automatically releases the diaphragm
- (diaphragmatic breathing encourages relaxation, chest breathing encourages stimulation.)
😮💨 Pelvic Breath (sensuousness and deep relaxation)
Basic form involves lying on your back, knees up, as in Full Conscious Deep Breathing. On your inhale, slightly arch your lower back, allowing the top of your pelvis to tilt forward. On your exhale, let your lower back sink to the floor, allowing the top of your pelvis to tilt downwards.
After a few minutes, add the following arm movement: On your inhale, extend both arms outwards, perpendicular to your body and on the subsequent exhale fold your arms across your chest as if giving yourself a hug.
😮💨 4-7-8 Breathing (Body Awareness / Rest and Digest / Settling from High Arousal)
Place the tip of your tongue on the roof of your mouth, right behind your front teeth. Breathe in through your nose for a count of 4. Hold your breath for a count of 7. Release your breath from your mouth with a whooshing sound for a count of 8. Without a break, breathe in again for a count of 4, repeating the entire technique 3-4 times in a row, then resume normal breathing and activity. If you use a second hand on a watch to count your breaths, the whole exercise will take just 57 seconds! But it doesn’t really matter if each count lasts an actual second; it only matters that you count evenly so the ratio of 4-7-8 is maintained.
😮💨 ‘Voo’ Breathing (Body Awareness / Rest and Digest / Settling from High Arousal)
Any position, breathing in through mouth, out through pursed lips, making a long, low ‘Vooooooo’ sound on your exhale. Imagine that your sound originates in your lower belly. Your face and lips will vibrate and possibly your throat and chest as well. This is a lot like blowing over an open bottle.
😮💨 Integration Breathing (left/Right Brain and Body Integration)
Lying down, legs flat on floor, arm straight above head. Breathe out. As you breathe in, bring right arm and left knee up and touch hand to knee. Breathe out as you return to starting position. Breathe in as you bring left hadn to right knee. Breathe out as you return to starting position. Repeat.
😮💨 Square Breathing (Relaxation for Sleep, etc.)
Breathe in while counting to 4 (or a number that works for your pace), hold in for a 4 count, breathe out for a 4 count, hold out for a 4 count, etc.
😮💨 All Out Breath (for surrendering)
Breathe in, then exhale till your lungs are empty. Continue to exhale until your lungs are completely empty, then close your nose/mouth and hold. Continue to hold, and allow your body to relax. Continue to hold, relaxed, until your body reflex takes over and you are forced to gasp for breath.
😮💨 Nose Breathing
Any position. Simply breathing through the nose rather than, or in addition to, the mouth. Can block one nostril at a time with your fingers, as a practice.
😮💨 3&1 Breath (for surrender and letting go)
Note: Should be done with someone else present, and not when experiencing anxiety. Begin with three full inhale/exhale breaths, and then one longer, full inhale/exhale breath. Repeat – three shorter, one longer. Continue for some time and then begin to speed up the pace and shorten each breath, but still with the same 2 short/ 1 long patterns. Continue to quicken and shorten until you are breathing so fast that you lose control of the pattern.
😮💨 Hah! Breath (enlivening and Letting Go)
Often done while standing, knees bent, hands on knees. Mouth wide open, throat relaxed, sound from the belly (to avoid hurting your throat). Breathe in deeply and fully, then expel sharply and loudly, roaring the word “Hah!” (Like the ‘Lions breath’)
Author: Graemme Brown