Breathing Exercises: Relax, Restore, Revive.

Here are some effective breathing techniques you can practice anywhere to promote relaxation and reduce stress:

1. Alternate-Nostril Breathing (Nadi Shodhana):

   • Sit comfortably with your eyes closed.
   • Use your right hand to block one nostril at a time.
   • Inhale through the left nostril, then close it and exhale through the right nostril.
   • Inhale through the right nostril, close it, and exhale through the left nostril.
   • Repeat this pattern for about 10 rounds.

2. Belly Breathing (Abdominal or Diaphragmatic Breathing):

   • Find a quiet spot to sit or lie down.
   • Place one hand on your upper chest and the other on your belly.
   • Breathe in slowly through your nose, allowing your belly to rise.
   • Exhale slowly, feeling your belly fall inward.
   • Aim for 20 to 30 minutes of belly breathing daily¹.

3. 4-7-8 Breathing:

   • Inhale through your nose for 4 seconds.
   • Hold your breath for 7 seconds.
   • Exhale slowly through your mouth for 8 seconds.
   • Repeat this cycle for relaxation and anxiety relief².

4. Box Breathing (Four-Square Breathing):

   • Breathe in for 4 seconds.
   • Hold your breath for 4 seconds.
   • Exhale for 4 seconds.
   • Pause for 4 seconds before starting the next cycle.

5. Humming Breath:

   • Close your eyes and take a deep breath.
   • As you exhale, hum softly.
   • Feel the vibration in your chest and throat.

6. Pursed-Lip Breathing:

   • Inhale through your nose.
   • Exhale slowly through pursed lips (like blowing out a candle).

Remember, consistency is key! Choose a technique that resonates with you and practice it regularly for maximum benefits. 🌿🌬️³²¹