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Here are some breathing techniques that you can practice when you are short on time or have some extra time to spare.
1. Sama Vritti or “Equal Breathing”
How it’s done: Balance can do a body good, beginning
with the breath.
To start, inhale for a count of four, then exhale for a count of four — all
through the nose, which adds a natural resistance to the breath.
2. 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 (not
the chest) inflates with enough air to create a stretch in the lungs
3. Nadi Shodhana or “Alternate Nostril Breathing”
How it’s done: A yogi’s best friend, this breath is said to
bring calm and balance, and unite the right and left sides of the brain. 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, inhaling through the right nostril, closing it off with the right thumb
and exhaling through the left nostril.
4. Kapalabhati or “Skull Shining Breath”
How it’s done: Ready to brighten up your day from the inside
out? 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 one to two seconds, for a total of 10
breaths
5. 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 two to
three 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 breaths
6. 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.
http://healthland.time.com/2012/10/08/6-breathing-exercises-to-relax-in-10-minutes-or-less/
Check out this article:
http://helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm
1. Sama Vritti or “Equal Breathing”
How it’s done: Balance can do a body good, beginning
with the breath.
To start, inhale for a count of four, then exhale for a count of four — all
through the nose, which adds a natural resistance to the breath.
2. 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 (not
the chest) inflates with enough air to create a stretch in the lungs
3. Nadi Shodhana or “Alternate Nostril Breathing”
How it’s done: A yogi’s best friend, this breath is said to
bring calm and balance, and unite the right and left sides of the brain. 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, inhaling through the right nostril, closing it off with the right thumb
and exhaling through the left nostril.
4. Kapalabhati or “Skull Shining Breath”
How it’s done: Ready to brighten up your day from the inside
out? 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 one to two seconds, for a total of 10
breaths
5. 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 two to
three 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 breaths
6. 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.
http://healthland.time.com/2012/10/08/6-breathing-exercises-to-relax-in-10-minutes-or-less/
Check out this article:
http://helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm