breathing exercises

Breathing exercises are crucial to many Eastern practices, including T'ai Chi and Yoga. They help focus the mind and get more oxygen into the blood stream. One of the signs of stress is rapid, shallow breathing. Breathing exercises are easy to do, will help regulate the breathing and calm a stressed mind. Try and concentrate on breathing from the abdomen first, then letting the ribcage expand. This will ensure the deepest breaths are taken.

Try to practice the following breathing exercises in a warm place, wearing comfortable clothes and sit or lie in a comfortable position.

alternate nostril breathing

Try the following several times a day:

1. Close the right nostril with your thumb
2. Breathe out through your left nostril
3. Breathe in your left nostril for a count of 4
4. Close both nostrils and hold the breath for a count of 16
5. Keep the left nostril closed and breathe out throught the right
6. Breathe in the right nostril for a count of 4
7. Close both nostrils and count to 16
8. Keep the right nostril closed and breathe out from the left

abdominal breathing

1. Lie on your back with feet turned outwards and palms facing the sky
2. Breathe in through the nose and out through the mouth
3. Breathe from the abdomen - place your hand on your abdomen if it makes it easier
4. Breathe in and out slowly concentrating on the breath
5. Continue for at least 15 minutes