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  • 3 Breathwork Techniques to Find Calm

    July 13, 2022 2 min read

    One of the most important parts of a nourishing yoga practice is breathing. Luckily, any breathing technique learned in the yoga studio can be used outside the classroom. Next time you’re feeling anxious, worried or upset about something, try the following breathwork techniques to restore calm and bring peace to your day.

    Relaxing Breath: 4-7-8 breathing

    This type of breathing technique slows the heart rate and creates a state of present consciousness. It works beautifully with our nervous system by giving it a break from the stresses of daily life. It’s also a technique easily mastered by beginners because the specific count helps focus the attention.

    Breathwork Technique Instructions

    1.   Inhale through your nose for a count of four.
    2.   Hold your breath for seven seconds. Try to relax your body instead of tightening your muscles.
    3.   Slowly exhale through your mouth for a count of eight.
    4. Repeat for a couple of minutes at first. Gradually increase the duration of the exercise.

    Diaphragmatic Breathing

    Emphasizing breathing through your diaphragm promotes a feeling of calm by expelling negative emotions. It’s a powerful healing technique because it releases tension around the abdominal area, where our second brain resides.

    Read more on Yoga Medicine for the Vagus Nerve.

    Breathwork Technique Instructions

    1.   Sit somewhere comfortable and place one hand on your chest and one hand below the ribcage, right where the diaphragm is.
    2.   Slowly inhale through your nose and let your belly rise as the breath moves downward.
    3.   Slowly exhale through your mouth, letting the air empty your belly. Your chest shouldn’t move, the movement comes from your belly alone.
    4.   Repeat as many times as you can for five minutes.
    5. Once you get used to the technique, try to inhale and exhale for a count of at least five seconds.

    Alternate Nostril Breathing

    The technique called Nadi Shodhana is another tool that you can use whenever you need to concentrate and find your center. This breathing technique is particularly effective at cultivating self-awareness. Read all about it here.

    Include these breathing exercises as part of your self-care routine or after your meditation. You won’t regret it!

    Aimeé Durán Triujeque l Mukha Yoga Writer

    By Aimeé Durán Triujeque; All Rights Reserved @2022

    Aimeé Durán Triujeque l Mukha Yoga Writer By Aimeé Durán Triujeque; All Rights Reserved @2022

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