| Breathing exercises form the essence of yoga. The | | | | make sure your lower back feels supported. If your |
| Sanskrit word for breath is "prana", which is also | | | | lower back feels uncomfortable, either place a pillow |
| another word for energy. Energy pervades all life. | | | | under your knees or lie with your knees bent and |
| Yoga philosophy says everyone is born with a certain | | | | feet flat on the floor. |
| number of breaths. Thus learning how to relax and | | | | 2. Place your hands gently on your belly. Breathe in |
| breathe correctly is vital if you wish to extend the | | | | through your nose and be aware of your breath and |
| quality of your life. | | | | how you are breathing. Gradually allow your breath to |
| Proper breathing is an essential part of relaxation. In | | | | deepen and feel your abdomen expand as you |
| yoga you are encouraged to be aware of your | | | | breathe in and as you breathe out gently hollow. |
| breath and to take full, deep breaths throughout | | | | Repeat this for 5 - 10 cycles. |
| your practice. When you breathe this way you draw | | | | 3. Next, rest your hands on the sides of your ribs |
| in more oxygen to your body. This helps to nourish | | | | with your fingers facing the front. Breathe in and be |
| your organs and as you exhale you activate the | | | | aware of your hands rising and falling as you breathe |
| parasympathetic nervous system which allows you | | | | in and out. Repeat for 5 - 10 cycles. |
| the feeling of rest. | | | | 4. Finally, rest your palms on your upper chest, just |
| Pranayama, (prana means breath and yama means | | | | below your collar bones. Again, breathe in slowly |
| control) is known as the science of breath control. | | | | through your nose and allow your breath to travel up |
| Your breath is the link between your body and your | | | | to your hands. Be aware of your hands rising up and |
| mind. When you feel stressed, learning how to use | | | | down as you breathe. Repeat 5 - 10 cycles. |
| your breath to calm you down is a great tool to | | | | 5. Return your arms to your side and gently return to |
| learn. | | | | normal breathing. |
| To learn how to use your breath to ease stress and | | | | Counted Breath |
| tension from your body, practice the following three | | | | 1. Sitting comfortably on a chair, relax your jaw and |
| breathing relaxation techniques. | | | | your shoulders and make sure your feet are flat on |
| Diaphragmatic Breathing Exercise | | | | the ground. |
| 1. Lie down on your back and place your right hand | | | | 2. Close your eyes and turn your attention to your |
| on your lower abdomen. Place your left hand on your | | | | breath and spend 30 - 60 seconds just focusing on |
| upper chest. | | | | your breath. Don't change your breath, just focus on |
| 2. Turn your attention to your breath. Focus your | | | | breathing naturally. |
| awareness on your lower abdomen and as you | | | | 3. Gradually deepen your breath as you breathe |
| slowly breathe in through your nose, be aware of | | | | slowly and deeply in for a count of four and slowly |
| your right hand rising as you breathe in. | | | | breathe out, again for a count of four. Continue with |
| 3. Send this breath to your upper chest and be | | | | this pattern of 4 breaths in and four breaths out for |
| aware of your left hand rising as you continue to | | | | 5 - 10 cycles. |
| breathe fully and deeply. | | | | As you can feel, these breathing relaxation |
| 4. As you slowly breathe out, you will feel your hand | | | | techniques help to calm and clear your mind and ease |
| lowering as your stomach lowers. | | | | stress and tension from your body. With practice you |
| 5. Repeat this deep diaphragmatic breathing for 5 - 10 | | | | will be able to do these exercises anytime and with |
| rounds. | | | | ease when you are going through a stressful |
| Whole Body Breathing | | | | situation. Try them and let me know which ones you |
| 1. Lie on your back with your legs straight out in | | | | prefer doing. |
| front of you. Relax your jaw, your shoulders and | | | | |