Can be performed anytime throughout the day to bring awareness to the present moment. Complete just a few breaths in order to focus or sit for a longer time to promote balance and bring mental clarity. Come to a comfortable seated position. Bringing awareness to your breath take 3 deep inhale/exhales to settle. We will use the thumb and first finger of the right hand; the thumb will close the right nostril and the index finger will close the left nostril. Hold for half a second to close off the right nostril. exhale through the left, inhale through the left. Pause to close off the left nostril with index finger. Exhale through the right, inhale through the right and switch sides. Continue to alternate between left and right nostrils exhaling then inhaling through one side then switch to the other. Continue this until your chosen amount of breaths or time is up. Your final exhale should be through the left nostril; release the nose and take 3 deep breaths through both sides to complete the practice. Please note: sometimes people feel as if they are not getting enough air during this breath. This is very common! The feeling comes from the slowness of the breath. If you experience this simply release your nose, take 3-5 regular breaths then continue. If you are completely new to breathing exercises be kind to yourself and start out slowly. Test yourself with 3 breaths, then 5, then 10.

This breathing practice also incudes a retention though much shorter than the box breath style. This is an amazing breathing technique during times of anxiety and fear; the effects are immediate. 3-5breaths is all it takes to calm the mind/body down. This is cooling breath so if you tend to run cold grab a blanket or sweater; if being cold increases anxiety then do not try this breath if you are feeling anxious or stressed in any way. Warning: this breath technique can cause light-headedness. There are 2 variations to this breath. Sit in a comfortable position where you are well supported. 1) Imagine you have a straw between your lips take a deep inhale through your nose and exhale through the straw with a long, smooth breath. Inhale through your nose then exhale through the straw. Repeat for 3-10 breaths. 2) With the lips pursed as if holding a straw inhale through the lips in a long steady breath. Hold for 2-4 counts then exhale slowly through pursed lips, hold for 2-4 counts. Repeat for 3-10 breaths. Note: If you are prone to light-headedness do option option 1 until you can complete 5-10 breath without getting dizzy. Many people find this breath extremely relaxing however, some people (myself included) find that inhaling through the lips can increase panic/anxiety or cause claustrophobia. If this is the case for you stick with option 1 or skip this breath completely.

Set yourself up in a comfortable position: seated or reclined. As with the breath awareness exercise it is useful to be in a quiet place free of distractions. Bringing awareness to the breath notice the texture of the inhale, of the exhale. Is your breath fast, slow, jagged, through the nose or mouth. Is the chest moving or still. If it feels right bring one hand to the chest and one to the stomach. Feel where the body moves with the breath. Now is when we try a bit of control. Without force see if you can expand the belly on the inhale, letting it soften in on the exhale holding the chest still. Know that the chest will not be perfectly still aim to have less movement there than in the belly. Can you deepen the inhale by expanding the belly out further? How about deepening the exhale by actively pulling the belly button in and up. Many people find it useful to count out this breath to better regulate. Another option is using a metronome. To count the breath we generally begin with a 4 count; however if you breath is very tight or you experience chronic stress/anxiety you may need to begin with a shorter count. I have worked with asthma patients where we start with a 2 count. Please choose the count that is right for you for your practice. With one hand on belly and the other on the chest exhale fully and breathe to the count Inhale 1, 2, 3, 4 Exhale 4, 3, 2, 1 If this is comfortable add a count Inhale 1, 2, 3, 4, 5 Exhale 5, 4, 3, 2, 1 If your goal is to deepen and lengthen your breath keep adding counts until you get to your edge as long as you can keep the breath smooth.