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Sama Vritti or “Equal Breathing”
How it’s done: Inhale for a count of 4, then exhale for a count of 4, all through the nose, which adds a natural resistance to the breath. Once you manage it, you can go up to a count of 6.
It calm the nervous system, increase focus and reduce stress.
When it works best: Anytime, anyplace — but this is one technique that’s especially effective before bed.
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Nadi Shodhana or “Alternate Nostril Breathing”
How it’s done: Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhalin...
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Abdominal Breathing Technique
How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm inflates with enough air to create a stretch in the lungs. The goal: 6 to 10 deep, slow breaths per minute for 10 minutes each day to experience immed...
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Kapalabhati or “Skull Shining Breath”
How it’s done: This one begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every 1 to 2 seconds, for a total of 10 breaths.
When it wor...
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Guided Visualization
How it’s done: Head straight for that “happy place,” no questions asked. With a coach, therapist or helpful recording as your guide, breathe deeply while focusing on pleasant, positive images to replace any negative thoughts.
When it works best: Pretty much anyplace you...
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Progressive Relaxation
How it’s done: To nix tension from head to toe, close the eyes and focus on tensing and relaxing each muscle group for 2 to 3 seconds each. Start with the feet and toes, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw and eyes — all while maintaining deep, slow breat...
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Breathe Slowly
The “4-7-8 breath” technique is touted as a calming practice and tool to combat anger.
Exhale completely through your mouth, then inhale through your nose for a count of four. Hold your breath for seven seconds, then exhale through your mouth for a count of eight. It’s not possible t...
3. Use "box breathing" to reduce stress
The Navy SEALS use a stress reduction method called “box breathing.” All you have to do is inhale for a count of four, hold for a count of four, and exhale for a count of four. It...
Breathing coordination
helps to engage more movement from the diaphragm and increase respiratory efficiency. Breath should feel soft and enriching.
- Sit straight, chin perpendicular to the body.
- Take a gentle breath in through the nose. At the top of the breath count softly aloud from 1 to 10 over and...
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