Breathing Exercises
When the breath is unsteady, all is unsteady; when the breath is still; all is still. Control the breath carefully. Inhalation gives strength and a controlled body; retention gives steadiness of mind and longevity; exhalation purifies body and spirit.
– Goraksasathakam
4-7-8 Breathing
The 4-7-8 breathing exercise, also called the relaxing breath, acts as a natural tranquilizer for the nervous system. At first, it's best to perform the exercise seated with your back straight. Once you become more familiar with this breathing exercise, however, you can perform it while lying in bed.
Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.
Completely exhale through your mouth, making a "whoosh" sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
Box Breathing
Breathe out slowly, releasing all the air from your lungs.
Hold your lungs empty for a four-count.
Inhale through your nose to a count of four.
Hold the air in your lungs for a count of four.
Exhale through your nose and begin the pattern anew.
Alternate-Nostril Breathing
Alternate-nostril breathing (nadi shodhana) involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern. It's best to practice this in a seated position in order to maintain your posture.
Position your right hand by bending your pointer and middle fingers into your palm, leaving your thumb, ring finger, and pinky extended. This is known as Vishnu mudra in yoga. You can modify your finger position to whatever is most comfortable with you.
Close your eyes or softly gaze downward.
Inhale and exhale to begin.
Close off your right nostril with your thumb.
Inhale through your left nostril.
Close off your left nostril with your ring finger.
Open and exhale through your right nostril.
Inhale through your right nostril.
Close off your right nostril with your thumb.
Open and exhale through your left nostril.
Inhale through your left nostril.
Work up to 10 rounds of this breathing pattern. If you begin to feel lightheaded, take a break by releasing both nostrils and breathing normally. You can lengthen this practice as you become more comfortable with it.
"Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
— Thich Nhat Hanh
