Mindful Breathing exercise / Pranayama

https://www.yogabasics.com/practice/sama-vritti-pranayama/

https://www.yoga-for-beginners-a-practical-guide.com/rhythmic-breathing.html

Morning  (Deep Breathing) :  

2  Normal Breathing

1 or 2 Slow Inhale and Slow Exhale (Focus your entire attention on the breadth, breadth should be smooth and steady)

1 Slow Deep Inhale and Slow Deep Exhale

Afternoon  (Conscious Breathing): 

2 Normal Breathing

B.In 2 3 4 5 

Bout 2 3 4 5

Evening  (Rhytemic Breathing):

B.In 2 3 4

B.Out 2 3 4

B.In 2 3 4

B.Out 2 3 4

Repeat the above for 2 time , pause for some time and repeat for two times

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Om Chanting - Inhale, Hold the breadth and Chant OOOOOOM (3 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:

• 7Breathe 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/

Centering Breadth

4 - 2 -5

6 -2 - 7

Deerga Swasam - Slow Inhale and Slow Exhale

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.

https://www.mindful-kids.co.uk/post/3-5-breathing

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Steps of Udgeeth Pranayama

• Sit on the Padmasana and Close your eyes, Your spine should be straight.
• Breathe deeply through your nose till diaphragm is full of air, and exhale.

• While exhaling chant the word, Om.
• Make sure to keep the sound of “O” long and the “M” short (OOOOOOOOm). Udgeeth Pranayama is very simplest pranayama among to all pranayama. Repeat this 3 to five (or 5 minutes if you have time).

src : https://sarvyoga.com/udgeeth-pranayama-steps-and-benefits/

Steps for Pranav Pranayama

• Sit in the Padmasana, Vajransana, or sukhasana, as you wish.
• Keep your eyes closed, your spine and head should be straight.
• Keep your fingers in ‘Gyan Mudra’.
• Focus on your normal breathing as you inhale and exhale or while normal breathing you can also focus on the word Om in your mind.
• Become centered within yourself and feel your connection with the positive energies which is present in the Universe.
• Do this process for 2 or 3 minutes.
• After two or three minutes raise your hands above your head and rub your palms together for about 20 seconds.
• After that place, your palms over your eyes, feel the warmness of your palms over your eyes.
• Now slowly – slowly open your eyes (don’t open your eyes immediately) with your hands still in front of your eyes.
• After that slowly lower down your hands and completely open your eyes.
• You can also increase the time limit from 2 minutes to 1 hour as per your available time.

https://sarvyoga.com/pranav-pranayama-steps-and-benefits/

Simple Pranayama For All

Omkar Pranayama

Sitting posture
Sit in any comfortable posture with the spine and head erect. You can keep your hands on the knees in Gyan Mudra posture (join the tips of the index fingers to the tips of the thumbs while keeping the other fingers extended & loose). Close your eyes gently and relax all the muscles.

Technique
1. There is no scientific training necessary for practice of Omkar.
2. Inhale slowly and deeply through the nose.
3. Open the lips and start chanting ���O ���slowly but loudly.
4. Press your lips together and pronounce ���M���.
5. In this pranayama ���O��� or ���AU��� is prolonged and ���M��� or ���UM��� is short.

6. Practice for 5 minutes.

7. Through this pranayama, the brain gets ample blood supply. It���s good for countering stress, tension, allergies, asthma, hypertension, headache and migraine. It improves concentration and memory.

Sivananda pranayama:

Lie down on the mat with face upwards. Bend both the legs from the knees. Keep the distance between the legs the same as the distance between the two shoulders. Keep palms facing upward and a little away from the body. Close eyes.

Technique

Start watching your breath. Breathe in as slowly as possible. Breathe out as slowly as possible. Now begin to deepen your breath consciously. While inhaling, let the abdomen rise to its limit and while exhaling let it fall completely. Notice each breath. Practice 10-15 minutes in the morning, noon, evening as well as late night, whenever your stomach feels light, about three hours after meals.Through this pranayama, we inhale maximum oxygen. It is good for the nervous system, the heart, the digestive system, muscles, energy levels, mental soundness, concentration, memory and much more.

SIVANANDA PRANAYAMA 

By performing Sivananda Pranayma, prior to Shavasana and before beginning the practice of other different Pranayamas, the practice of Sivananda Pranayama has proved quite beneficial. 

Lie down on the ground with face upwards. Bend both the legs from the knees. Knees should be kept pointing towards the sky and the heels of both the legs should be brought up to the buttocks but not touching them. Keep the distance between the legs same as the distance between the two shoulders. Keep both the hands loose and a little apart from the body and thighs. Keep palms of the hands facing upward. Concentrate the mind on the navel.

Now remain a witness to the respiration being breathed in and out. You must be aware that you are breathing. You must also be aware that you are exhaling. In this manner keep a watch over the respiration so that the breathing in and breathing out do not happen without your knowledge. You must remain happy in this watchfulness. The more that you can maintain this awareness, the more you will have control over your respirations and then you will also be able to control the blood circulation system. Blood pressure also gets controlled. You can practise Sivananda Pranayama m the morning, noon, evening as well as late night, whenever your stomach feels light, about three hours after meals.

 

Sivananda Pranayama (Fig—30)

  One has to breathe in through both the nostrils while performing Sivananda Pranayama, breathing out should also be through both the nostrils. The breathing should be quite deep without any haste, very much quietly and peacefully It will be advisable to continue remembering the Almighty while you continue Sivananda Pranayama. This Pranayama should be practised for a period of atleast ten to fifteen minutes. You can increase this period to half an hour so that you will get mental soundness, you will feel happiness in the heart and blood pressure will be controlled. 

Sivananda's Pranayama (Method 2)

Technique: Sit comfortably on a chair, sofa or easy-chair. Draw the air through both nostrils, as long as comfortable. Retain as long as comfortable. Repeat your Ishta Mantra or 'OM' while retaining the breath. Then exhale as long as comfortable. You need not observe any ratio between the inhalation, exhalation and retention; but let the inhalation and exhalation be deep and full.

Benefit: The benefits of this Pranayama are incalculable. All the muscles are relaxed. All the nerves are toned. Rhythm and harmony are established in the entire being. Mind is calmed. Circulation is promoted. An inexpressible peace and bliss come to reign within you.

You can do it in the morning while lying in bed. Your mind will become alert for commencing Japa and Dhyana. You can do it when the mind is about to lose balance on account of the setting in of lust, anger or other evil Vrittis; the mind will be filled with a great power that will prevent the evil Vrittis from disturbing it. You can do it just before commencing your study; the mind will be concentrated easily and what you study will be indelibly impressed in your mind. You can do it during your office-work; you will get new strength every time and you will never be tired. When you return home from the office you can practise this Pranayama and you will be recharged with fresh energy.

The greatest advantage is that once you start doing it you will do it very often; and your mind can never find an excuse for not practising this Ati-Sukha-Purvaka Pranayama, very easy and comfortable Pranayama which has all the advantages of Pranayama, without its 'rules and regulations'. Do it from now without fail.