Relaxation and Mindful Breathing — The Mindful Oasis Co.

1.      While sitting, with one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. Try to send the air as low as you can. You will want the hand on the belly to rise more than the hand on the chest.

2.      Pause for a second

3.      Exhale slowly through pursed lips sort of like you are blowing out a candle. Initially repeat 3 times. You can work up to 6-10 deep, slow breaths per minute for 2-3 minutes.

For more guidance: https://youtu.be/kgTL5G1ibIo

4-7-8 BREATHING

1.      Exhale completely through your mouth, making a whoosh sound.

2.      Close your mouth and inhale quietly through your nose to a mental count of 4.

3.      Hold your breath for a count of 7.

4.      Exhale completely through your mouth, making a whoosh sound to a count of 8.

5.      This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

6.      Focus on counting when breathing in, holding the breath, and breathing out.

For more guidance: https://youtu.be/p8fjYPC-k2k

SIMPLE YOGA BREATHING

1.      Sit or lie down comfortably, either is fine

2.      Place your hands below your navel.

3.      Focus on the way you breathe. Inhale and exhale naturally through your nose for a few minutes, noticing the slight rise and fall of your hands. Notice how the air feels as it enters and exits your nostrils.

4.      Start to count silently forward (1, 2, 3…), then backward (… 3, 2, 1) as you breathe in and out.

5.      Gradually make each exhalation twice as long as each inhalation (in 1, 2, 3… then out 6, 5, 4, 3, 2, 1). Focus on breathing slowly and smoothly, humming each time you exhale. The slight vibration can be very soothing.

For more guidance: https://youtu.be/acUZdGd_3Dg

We challenge you to try one of these exercises daily for 2 weeks and see if you notice any changes!