Breathing exercises

Diaphragmatic (Abdominal) Breathing

1. Lie on your back with your knees slightly bent and your head on a pillow.
2. For extra comfort, place a pillow under your knees.
3. Put one hand on your upper chest and the other below your rib cage to feel your diaphragm move.
4. Inhale slowly through your nose, feeling your belly rise against your hand.
5. Keep the hand on your chest as still as possible.
6. Exhale through pursed lips while tightening your abdominal muscles; the hand on your chest remains still.

Focused Breathing

1. Sit or lie down in a comfortable position.
2. Notice your breathing without trying to change it.
3. Alternate between normal and deep breaths a few times. Observe the differences and how your belly rises during deep inhalation.
4. Notice how shallow breathing feels compared to deep breathing.
5. Practice deep breathing for several minutes.
6. Place one hand below your navel, keep your belly relaxed, and observe it rising and falling with each breath.
7. Exhale audibly each time.
8. Begin focusing by pairing deep breathing with an image and a key word or phrase that promotes relaxation.
9. Imagine the air you inhale brings waves of calm and peace into your body. Silently repeat: “I inhale calm and peace.”
10. Imagine the air you exhale carries away tension and anxiety. Silently repeat: “I exhale tension and anxiety.”

Lion’s Breath

1. Sit comfortably—on your heels or cross-legged.
2. Place your palms on your knees with fingers spread wide.
3. Inhale deeply through your nose and open your eyes wide.
4. Open your mouth, stick out your tongue, pointing it down toward your chin.
5. Contract the muscles at the front of your throat and exhale through your mouth with a long “haaa” sound.
6. Focus your gaze either between your eyebrows or at the tip of your nose.
7. Repeat 2–3 times.

Alternate Nostril Breathing

1. Sit in a comfortable position.
2. Raise your right hand to your nose, folding your index and middle fingers into your palm, leaving the other fingers extended.
3. After exhaling, gently close your right nostril with your thumb.
4. Inhale through your left nostril, then close it with your ring finger and pinky.
5. Release your thumb and exhale through your right nostril.
6. Inhale through your right nostril, then close it with your thumb.
7. Release your ring finger and pinky, open your left nostril, and exhale through it.
8. This completes one cycle.
9. Continue for up to 5 minutes.
10. End with an exhale through the left nostril.

Equal Breathing (Sama Vritti)

1. Sit in a comfortable position.
2. Inhale and exhale through your nose.
3. Count during inhalation and exhalation so they last the same length. Alternatively, repeat a word or short phrase with each breath.
4. If comfortable, add a short pause after each inhale and exhale (a natural part of breathing).
5. Continue for at least 5 minutes.

Resonant Breathing

1. Inhale for a count of 5.
2. Exhale for a count of 5.
3. Repeat for several minutes (≈ 5 breaths per minute).

Cooling Breath (Sitali)

1. Sit comfortably.
2. Stick out your tongue and curl its edges to form a “tube.”
3. If you can’t curl your tongue, purse your lips instead.
4. Inhale through your mouth.
5. Exhale through your nose.
6. Continue for up to 5 minutes.

Deep Breathing

1. While standing or sitting, draw your elbows slightly back to allow your chest to expand.
2. Inhale deeply through your nose.
3. Hold your breath for five seconds (count to 5).
4. Exhale slowly through your nose.

Humming Bee Breath (Bhramari)

1. Sit comfortably.
2. Close your eyes and relax your face.
3. Place your index fingers on the cartilage (tragus) that partially covers your ear canal.
4. Inhale, then gently press your fingers on the cartilage as you exhale.
5. With your mouth closed, make a loud humming sound (like a bee).
6. Continue as long as it feels pleasant.