All breathing exercises should start with an inhale through the nostrils/nose.
Exhale can also be through the nose or conversely through the mouth. Pursed lips is an option for an exhale, like blowing through a straw.
Breathe in: __________ (choose a word). Breathe out: __________ (choose a word). Example: As you inhale, silently say to yourself the word LOVE. As you exhale, silently recite the phrase LET GO. You can choose the words and change them or keep repeating the same mantras. Try for 5 minutes.
Other examples include:
Forgive, Speak up.
Be here, Now.
This simply involves counting your breaths, inhale and exhale, and sometime the pause in between.
For beginners, start small. Inhale on 1-2. Then exhale 1-2-3. Work up to try breathing in on 1-2. Then Hold 1-2. Exhale 1-2-3.
You can also just try. Inhale on 1-2-3, Exhale 1-2-3 but slower pace. Add in a pause of 1, 2, or 3 as tolerated.
The 4-7-8 Breath is more advanced. Inhale 1-2-3-4. Hold 1-2-3-4-5-6-7. Exhale 1-2-3-4-5-6-7-8. Please only work up to this comfortably. Please stop the breathing exercise if you feel any dizziness or distress. This breathing combination is endorsed by Andrew Weil.
5-5: Inhale 1-2-3-4-5. Exhale 1-2-3-4-5. Do this for 5 minutes. Try adding in a pause if you like of 1-2-3, or 1-2-3-4-5.
© A Path To Wellness 2021