Keep Practicing
Just like in many aspects of life, success hinges on regular practice.
Consistently practicing mindful breathing brings calmness, reduces anxiety, stress, and fatigue, while enhancing natural energy and clarity.
We can lower and stabilise blood pressure while simultaneously boosting body functions like immunity and digestion.
Please use the videos below to help with your practice.
Remember to breathe softly, slowly and deeply with the nose, using the diaphragm.
Sit comfortably with a straight spine or lie down on your back keeping your body straight.
Balancing Breath
Balancing breath or Sama-vritti (Sanskrit) is thought to be very beneficial because it engages the parasympathetic nervous system, which helps you to transition into a more relaxed, restorative state. This can help reduce agitation and anxiety.
Triangle Breath
Triangle breath is a wonderful tool for expanding your awareness and ability to control your breath.
It’s wonderful to pull out of your tool kit when you are feeling mentally, physically, or emotionally stressed or lost.
Gentle, regular breath holding, nothing too extreme, helps with slowing down our breathing which calms our nervous system. Use the pause as a calm, resting place.
Try visualising a triangle, using a line for each part of the breath: Inhale, hold, exhale.
Viloma (interrupted) Breath
Viloma means against the natural flow. The main purpose of interrupted breathing is to strengthen the lungs and link the breath to the mind.
The practice calms the mind and helps with the flow of energy around the body.
As well as interrupting your inhale like the video try interrupting the exhale in the same way then Interrupting your inhale & exhale together.
Alternate Nostril Breathing
Alternate nostril breathing balances the left and right hand side of the brain. Calming and good for high blood pressure and steadying the mind.
Extended Exhales
The exhale is known as the breath of relaxation.
When you exhale your diaphragm moves up. The lungs deflate and the space in the chest (thorax) gets smaller. The heart gets smaller and the blood moves quicker through the smaller area. The brain sends a signal to slow the heart down.
We can instigate this signal to slow the heart rate by mindfully extending our exhales.
This is a great practice before bed but try anytime you feeling anxious.
4-7-8 Breath
The 4-7-8 breathing technique is a simple but powerful relaxation method that involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
Some benefits may include:
Stress reduction
Improved sleep
Enhanced focus and concentration
Lowered blood pressure
Reduced heart rate
Improved emotional regulation
Enhanced respiratory function
Increased mindfulness and awareness
The breath techniques are not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider regarding your specific health concerns. Any breathing techniques or exercises mentioned should be practiced responsibly and under appropriate guidance. Thank you.