Three Breathing Exercises to Calm you Down

Here are three breathing exercises you can do on an idle time or downtime to calm you:

1. COUNTING RHYTHMIC BREATHS

a.       You can do this sitting on your chair. Keep the spine straight.

b.      Rest your hands palm up on your knees.

c.       Keep your eyes closed.

d.      To the count of 5 seconds inhale deeply and smoothly, fully inflating the lungs.

e.      Hold your breath 10 seconds with the mind concentrating on the energy in your body.

f.        To the count of 10 seconds, exhale through the nose smoothly.

g.       Repeat 3 times.

**Gradually, you can increase the retention time until you are able to hold it for 20 seconds.

 

2. ABDOMINAL LIFT

 

 

a.       Still, on your chair, with legs apart and heels flat on the floor.

b.      Keep the spine straight.

c.       Lean the body slightly forward.

d.      Press the hands on your inner thighs.

e.      Inhale deeply through the nose.

f.        Exhale vigorously through the mouth in a “HA” sound.

g.       Hold your breath and draw up your diaphragm, pressing it against the rib cage in a way that your abdomen is pulled in and upwards towards the spine.

h.      Hold for 10-20 seconds without breathing.

i.         Relax.

j.        Repeat 3 times.

**Eventually, when the abdominal muscles are stronger, you can practice a pumping movement by pulling the abdominal muscles then thrusting them out. Do this routine about 5-10 times while holding the breath. Repeat 3 times.

 

3. ALTERNATE BREATHING

 

 

a.       Position the right hand with your index and middle finger bent towards the palm.

b.      Place your right hand close to your nose with the thumb near the right nostril.

c.       Press your thumb on the nostril. Inhale.

d.      Breathe through your left nostril.

e.      Press the forth finger on the left nostril and release the thumb.

f.        Breathe through the right nostril this time.

**Position your left arm, palm up and resting on your knee. Fingers forming the “symbol of knowledge” pose.

 

 

 

Breathing My Path To Yoga

I’ve started reading on yoga and learning it back in the 1990’s; when I was in high school. It wasn’t much of a thing yet, that time. It was difficult to look for any centers or organizations teaching or doing yoga in the Philippines then. Now, there are a lot.

I’ve sort of self-taught. Hence, I did away with difficult asana which I felt I could not do alone. And the most helpful thing I’ve learned is breathing as relaxation and clearing.

Why Breathing is Essential:

Deep controlled breathing is nature’s tranquilizer and rejuvenator.

1.       By slowing down the rate of respiration, it reduces strain in the heart.

2.       The stimulating action improves metabolism, transforming deposits of fat into body fuel.

3.       The lungs get well exercised; hence, increases the resistance to ailments.

4.       Sufficient oxygen in the body wards off fatigue and heaviness.

5.       Deep breathing increases the supply of oxygen in our bloodstream.

                a. It brings in oxygen to our muscles, joints and body organs. (This process increases the ability of the muscles to respond and raises the level of energy.)

                b. Our brain get’s more oxygen too. (This gives our minds clearer and better ability to respond more efficiently.)

Most breathing exercises in yoga are done through the nose with our mouths close. This is because our nose serves as a vacuum cleaner which sweeps in the air particles or dusts and bacteria. If we breathe as nature intended and that is by expanding our lungs to full capacity, we can revitalize our energy, calm our nerves, induce good sleep and live longer.

I will share some basic breathing exercises you can do to calm yourself soon.