4-7-8 breath for relaxing courtesy of Andrew Weil, M.D. You can do this anywhere and in any position but ideally and especially while learning you are sitting up with a straight spine. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
- Exhale completely through your mouth, making a whoosh sound.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
- This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
Exhalation takes twice as long as inhalation.
Pranayama The word pranayama comes from Sanskrit – prana means life force or breath and yama, restraint. Conscious breathing (pranayama) can have a dramatic effect on mood, depression, anxiety, and even insomnia.
One study found that severely depressed patients who practiced pranayama three times a week for 30 minutes a day over four weeks recovered as well as patients taking an antidepressant.
Alternate Nostril Breathing – Calms nerves and and balances left and right brain. A great technique to teach kids before test taking.
Close your right nostril with your thumb, and inhale through your left nostril for at least three counts: om one, om two, om three.
Closing the left nostril with your pinkie and ring fingers, hold the breath for three to six counts. Release the thumb, and exhales through your right nostril for six counts.
Inhale through the right nostril for at least three counts, close right nostril with thumb, and retain the breath for three to six counts.
Lift pinkie and ring fingers from left nostril, and exhale six counts. This constitutes one round. Continue for five to 10 rounds.
Bellows Breathing – Stimulating and boosts blood flow to the brain, improving mood.
Fold your arms across your stomach, hands in fists. Inhale quickly through your nose, and raise your arms above your head, palms open.
Exhale forcefully through your nose, bringing hands, arms, and gaze back down.
Do 20 fast, forceful breaths; rest for 30 seconds. Repeat for four minutes, resting between rounds.
Bumblebee Breath -or Humming Breath With this sensory deprivation technique you may feel your head hum but this helps reduce worry and is very relaxing.
Close your eyes using the top three fingers of each hand, place your pinkie fingers on the base of your nostrils, and use your thumbs to cover both openings of your ears.
Inhale a regular breath, and on exhalation make a humming sound, drawing it out as long as you can. Continue for two to eight minutes.
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