Jan 07, 2025
Aarushi BhaduryClose one nostril with your thumb. Inhale through the open nostril. Close that nostril and exhale through the other. Repeat, alternating nostrils with each breath.
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Inhale for a count of 4. Hold for 4. Exhale for 4. Hold for 4. Repeat several times, visualizing a square with each count.
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Lie down or sit comfortably. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, feeling your belly rise. Exhale slowly through your mouth, feeling your belly fall.
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Exhale completely. Inhale through your nose for a count of 4. Hold your breath for a count of 7. Exhale slowly through your mouth for a count of 8. Repeat 4 times.
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Inhale for a count of 4. Exhale for a count of 4. Focus on making the inhalations and exhalations equal in length.
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Inhale deeply through your nose. Open your mouth wide, stick out your tongue, and exhale forcefully with a "ha" sound.
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Inhale and exhale through your nose, creating a slight constriction in the back of your throat (like you're fogging a mirror). This creates a soft, ocean-like sound.
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Combine deep breathing with progressive muscle relaxation. Inhale as you tense a muscle group, exhale as you release it. Start with your toes and work your way up your body.
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Inhale normally through your nose. Exhale slowly through pursed lips (as if you're whistling).
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Find a comfortable breath rate (usually around 5-6 breaths per minute). Inhale and exhale deeply at this rate for several minutes.
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