M26 BREATHE

Breathing exercises that can help your relax, reduce stress/anxiety and improve mindfulness:

● Deep Abdominal Breathing:
○ Sit or lie down in a comfortable position.
○ Inhale deeply through your nose, allowing your abdomen to expand.
○ Exhale slowly through your mouth, feeling your abdomen contract.

● Box Breathing (4-4-4-4):
○ Inhale for a count of four.
○ Hold your breath for a count of four.
○ Exhale for a count of four.
○ Pause for a count of four.
○ Repeat the cycle.

● Alternate Nostril Breathing (Nadi Shodhana):
○ Sit comfortably with a straight spine.
○ Close your right nostril with your thumb and inhale through your left nostril.
○ Close your left nostril with your ring finger and exhale through your right nostril.
○ Reverse the process and repeat.

● Mindful Breathing:
○ Focus your attention on your breath.
○ Notice the sensation of each inhale and exhale.
○ If your mind wanders, gently bring it back to your breath.

● 4-7-8 Breathing:
○ Inhale quietly through your nose for a count of four.
○ Hold your breath for a count of seven.
○ Exhale completely through your mouth for a count of eight.
○ Repeat for several cycles.

● Sama Vritti (Equal Breathing):
○ Inhale and exhale for an equal count (e.g., inhale for four, exhale for four).
○ Focus on making the breath smooth and steady.

● Belly Breathing with Counting:
○ Place one hand on your chest and the other on your abdomen.
○ Inhale deeply through your nose, counting to four.
○ Exhale slowly through your mouth, counting to six.

● Body Scan Breathing:
○ Bring attention to different parts of your body as you breathe.
○ Inhale and visualize the breath moving through each area.
○ Exhale and release tension.

● Guided Visualization Breathing:
○ Inhale deeply while imagining a peaceful scene or positive image.
○ Exhale slowly, releasing any stress or tension.
○ Use guided imagery or visualization recordings if available.

● Ocean Breathing (Ujjayi Breath):
○ Inhale slowly through your nose, filling your lungs.
○ Exhale through your nose with a slightly constricted throat, creating a soft
ocean-like sound.
○ Focus on the sound and rhythm of your breath.

Experiment with these exercises, and find the ones that resonate most with you. Incorporate
them into your daily routine for enhanced mindfulness and relaxation.