Breathing exercises are a fundamental part of mindfulness practice. Here are a few techniques you can try:
- Deep Breathing:
- Sit or lie down in a comfortable position.
- Close your eyes and take a deep breath in through your nose, filling your lungs completely.
- Hold the breath for a few seconds.
- Slowly exhale through your mouth, letting go of any tension.
- Repeat this process for a few minutes, focusing on the sensation of your breath.
- 4-7-8 Breathing:
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth for a count of 8.
- Repeat this cycle three to four times.
- Box Breathing:
- Inhale through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale through your mouth for a count of 4.
- Hold your breath again for a count of 4.
- Repeat this cycle for several minutes.
- Alternate Nostril Breathing:
- Sit comfortably and close your right nostril with your right thumb.
- Inhale deeply through your left nostril.
- Close your left nostril with your right ring finger and release your right nostril.
- Exhale through your right nostril.
- Inhale through your right nostril, then close it and exhale through your left nostril.
- Continue this pattern for a few minutes.
- Counting Breaths:
- Sit comfortably and close your eyes.
- Take a deep breath in and count “one” in your mind.
- Exhale and count “two.”
- Continue counting each breath up to ten, then start over.
- If your mind wanders, gently bring your focus back to your breath and the counting.
These exercises can help you relax, reduce stress, and improve your focus. Which one would you like to try first?
Dr. Dinesh Moses 