3 normal inhale, 1 slow and steady inhale and exhale (repeat 3 times with last time with little deep inhale)
Om Chanting - Inhale, Hold the breadth and Chant OOOOOOM (5 times)
Abdominal Breathing - Lying down, hands on lower abdomen, inhale and exhale slowly (6 times)
Equal Breathing
Three Mindful Breaths
Sit up straight and tall … feet flat on the floor.
Place your hands (palms down or palms up) on your desk or on your lap.
Focus on a point on the floor or on your desk. Or, close your eyes.
Focusing on the breath, we will take three breaths … breathing in through the nose and out through the nose to the count of 8.
Breathe in - 2 - 3 - 4 - 5 - 6 - 7 - 8.
Breathe out - 2 - 3 - 4 - 5 - 6 - 7 - 8.
Breathe in - 2 - 3 - 4 - 5 - 6 - 7 - 8.
Breathe out - 2 - 3 - 4 - 5 - 6 - 7 - 8.
Breathe in - 2 - 3 - 4 - 5 - 6 - 7 - 8.
Breathe out - 2 - 3 - 4 - 5 - 6 - 7 - 8.
Wiggle your fingers. Wiggle your toes. Open your eyes.
src : https://selatmeigs.weebly.com/mindful-breathing.html
Belly breathing
Sitting or lying down in a comfortable position, start breathing in and out gently through your nose. When you feel relaxed and ready for this exercise, lay your hand on your belly and take a deep breath in, filling it up as you do so like a small balloon. You do not need to force yourself to make it expand, but just focus on breathing into the belly and making it rise with air. On the out breath, feel it being emptied as it comes down to its natural position. Repeat these belly breaths for several times (1 to 3 minutes) until you notice your muscles relax, one by one. Enjoy the sensation of being in a calm state and notice how it affects your whole body.
Coherent breathing
Sitting or lying down in a comfortable position, start breathing in and out gently through your nose. Direct your attention to your breath as it fills your lungs with air and leaves your body through your nostrils. In the meantime, observe your thoughts without judgement, letting them come and go as if flowing through a river.
When you have managed to slow down the pace of your normal breathing, start counting silently in your mind:
- Breathe in and count 1, 2, breathe out and count 1, 2
Repeat this for two breaths
- Breath in and count 1, 2, 3, breathe out and count 1, 2, 3
Repeat this for three breaths
- Breath in and count 1, 2, 3, 4, breathe out and count 1, 2, 3, 4
Repeat this for four breaths
- Breath in and count 1, 2, 3, 4, 5, breathe out and count 1, 2, 3, 4, 5
Repeat this for five breaths
src: https://libertycounsellingluxembourg.com/stress-anxiety-relief-3-simple-breathing-exercises/
Basic breath
Inhale through your nose for a count of four, and exhale through your nose for a count of four. You can count out the beats as so: Inhale...two...three...four. Exhale...two...three...four. And repeat for at least 10 breath cycles. This technique will help you find your breathing rhythm and also bring you into the present moment.
I Feel Happy
This mantra cultivates happiness and pure joy when you practice it. It comes from the Buddhist tradition and helps you to see the happiness you already have in your life. Take a cleansing breath, then begin.
Breathing in, I feel happy.
Breathing out, I feel happy.
Another option for this mantra is:
Breathing in, I feel joy.
Breathing out, I feel joy.
Do at least ten full rounds, or more if you like. By the end, you’re sure be feeling incredibly happy. **
src:https://www.myinnerfire.com/blogs/be-conscious/how-to-use-mantras-and-breathing-to-find-mindfulness
3:5 Breathing
For many children learning how to breathe out slowly does not always come naturally, but I've recently discovered that using Pom-poms can help : )
Here's what to do:
ask your child to take a slow, steady breath in for a count of 3 seconds
to encourage the longer out breath ask them to gently exhale on to a pom-pom for around 5 seconds, with the aim of keeping the pom-pom on their hand. Kids tend to love this challenge especially when you tell them that it's much harder keeping the pom-pom on your hand than simply blowing if off with one strong breath!
Once they get the hang of it, repeat 5 times or until calm.
The benefits of 3:5 breathing (breathing in for 3 seconds and out for 5) are endless:
decreases adrenaline production
lowers heart rate
allows you to re-focus and de-stress
the concentration part of this breathing technique takes our mind away from what's troubling us and on to our breathing.
