2e. Try It!

Now that we are familiar with breathwork and its benefits, let’s explore some popular techniques that you can try on your own!

Belly Breathing

Belly breathing is a great breathing exercise for those brand new to breathwork. The physical sensation of your belly rising and falling provides a great focus point.

1
Either sit in a comfortable position or lie down on a flat surface; you can use a pillow under your head or knees for more comfort
2
Relax your shoulders, release your jaw and unclench your fists.
3
Place one hand on your upper chest and the other on your stomach between your ribcage and diaphragm
4
Keeping your chest still, slowly begin to breathe in through your nose; focus on drawing the air down towards your stomach as it pushes against your hand
5
Tighten your abdominal muscles and let your stomach fall as you begin to exhale through your lips
6
Repeat these steps as many times as you like

Pursed Lip Breathing

Pursing the lips forces the jaw to unclench and works well to calm anxiety. Pursed lip breathing also helps with shortness of breath and is a great way to slow your breathing.

1
Either sit up straight or lie down; relax your shoulders
2
Begin to breathe in through your nose for a count of 2; focus on feeling the air in your abdomen
3
Purse your lips and begin to breathe out slowly for a count of 4
4
Repeat these steps as many times as you like

Box Breathing

If you find rhythms calming, the steady counting to four used in Boxed Breathing is great for bringing focus to a wandering mind.

1
Sit up straight and breathe slowly out of your mouth to push the oxygen out of your lungs
2
Begin to breathe in slowly through your nose for a count of 4; focus on the air filling your lungs
3
Hold your breath for a count of 4
4
Breathe out through your mouth for a count of 4; focus on the sensation of the air leaving your body
5
Hold your breath for a final count of 4
6
Repeat these steps as many times as you like

4-7-8 Breathing

If you tend to space out with the repeated 4 counts of box breathing, 4-7-8 breathing can help you focus as you remember to change your counts during different parts of the breathing technique.

1
Begin in a comfortable position; as your lips part, breathe out through your mouth while making a “whooshing” sound
2
Close your mouth and breathe in through your nose for a count of 4
3
Hold your breath for a count of 7
4
Breathe out of your mouth for a count of 8, while making a “whooshing” sound
5
Repeat these steps as many times as you like

Alternate Nostril Breathing

Like belly breathing, the physical sensation of pressing nostrils can help keep you grounded in the present moment.

1
Sit up straight with your legs crossed
2
Place your left hand on your left knee and your right hand up to your nose
3
Breathe out and close your right nostril using your right thumb
4
Breathe in through your left nostril; close your left nostril using your pointer finger
5
Release your thumb from your right nostril; breathe out from this nostril
6
Breathe in through your right nostril, then close it again with your thumb
7
Release your pointer finger from your left nostril; breathe out through this nostril.This completes one cycle
8
Repeat these steps as many times as you like
Previous Topic
Back to Lesson
Next Topic