Diaphragmatic Breathing

Benefits:

• Provides a natural stress release

• Helps heartbeat to slow down as diaphragm stimulates vagus nerve

• Improves circulation

 Steps:

• Start sitting in a comfortable position

• Lengthen through your spine, sitting tall

• Place one hand on your chest, one hand on your belly

• Relax your belly

• Begin breathing slowly and deeply through your nose

• Breathe into the lower part of your lungs first, allowing your belly to rise on inhale, fall back on exhale

• Allow your belly to naturally rise and fall with breath (no pushing)

• Focus completely on your breath, letting go of other thoughts or distractions.

• Complete 6-10 breaths (then drop hands back to sides)

 Alternate Nostril Breathing

Benefits:

• Restores proper balance to breathing patterns

• Calms and stills the mind

• Relaxes the body

 Steps:

• Sit comfortably and lengthen your spine

• Bring your right hand to your nose

• Place your index (pointer) and middle fingers on your forehead, just above the bridge of your nose

• Gently place your thumb on the right side of your nose and your pinky and ring fingers on the left side of your nose

• Begin breathing in and out through your nose slowly and deeply 3-4 times

• Before your next exhalation, use your thumb to close your right nostril.  Keep your right nostril closed as you exhale and inhale slowly

• After you inhale, switch sides, releasing your thumb and closing your left nostril with your pinky and ring finger as you exhale and inhale

• Continue breathing out of one side and then the other, switching sides after each inhalation

• Repeat 8-10 times

• Release your hand and breathe slowly and deeply through both nostrils 2-3 times

• Allow your breathing to return to normal and open your eyes

 Lion’s Breath

Benefits:

• Releases tension in the jaw and face

• Keeps the throat healthy

• Builds a strong voice

Steps:

• Kneel on the floor, sitting on your heels

• Place your hands on your thighs

• Inhale, draw your shoulders back to lift your chest and make your back long

• As you exhale, lean forward, open your mouth wide and stick out your tongue, saying “hhhaaaahhhh” as you exhale

• Repeat 8-10 times

• Note: It may sound silly, but it really works!

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