Breathe in slowly through your nose and imagine that the breath is traveling up to the top of your head. Then breathe out through your mouth, picturing the breath moving downward toward your spine. Repeat this circular pattern ten times.
Inhale deeply through your nose for a count of four, while you constrict the back of your throat so that it makes a soft sound similar to snoring. Hold your breath for another count of four, and then exhale through your nose for a count of four, again making the soft sound. The sound itself will actually help to relax you. Repeat this motion for a count of six, then repeat for a count of eight. Continue to repeat this exercise several times, until you are feeling relaxed.
Breathe as you normally would, while you focus on the surface of the bed below you, and how comfortable you are. Breathe deeply into the lower part of your abdomen and release it, noticing how your breath moves as it travels into your lungs and out again. Focus on breathing more slowly and deeply with each breath, thinking about nothing but your breathing and how your body moves with it. If you get distracted, turn your attention back to your breathing.
Instead of breathing in through your nose and out through your mouth, purse your lips and take several long, deep breaths in through your mouth and release them through your nose. Try inhaling through a straw, to help create more resistance to the flow of air.
Bend forward at the waist with your knees slightly bent, and let your arms hang down toward the floor. Inhale slowly and deeply through your nose, while straightening up to a standing position. Roll your body up slowly, rolling your neck back last until you are facing the ceiling. Only lean your head back as far as is comfortable for you. Once you are standing upright, hold your breath for a count of three. Exhale slowly through your mouth and slowly bend forward again. Repeat this motion several times.
Lower your chin slightly, and roll your tongue lengthwise to form a sort of “straw,” with the tip projecting slightly from your mouth. (The ability to roll your tongue is a genetic trait. If you don’t roll your tongue, you can press the tip of your tongue against your top front teeth instead. ) Inhale through your mouth as you gently lift your chin toward the ceiling. Close your mouth and slowly return your head to a forward position, as you exhale through your nose. Repeat this movement 8 to 10 times.
Place one finger against each side of your nose. Press your right nostril closed and inhale slowly through the left, for a count of four. Pinch both nostrils closed and hold your breath for a count of four. Release your right nostril and exhale through your right nostril, again for a count of four. Repeat several times, switching sides each time to breathe in through one nostril and out through the other.
Breathe in through your nostrils as deeply as possible, while expanding your lungs as wide out to the sides as is comfortable for your body. Release the breath completely out through your nose, allowing the body to shrink inward with your navel gently drawing toward your spine. This is a loud breath that may clear your nostrils, so you might need a tissue. Repeat for several minutes at a steady pace that is comfortable for you.
Create additional space in your lungs by pulling up your shoulders towards the ears, while at the end of inhalation phase. Always be gentle when taking a breath, so you don’t strain or injure yourself. Add weight for resistance. When lying on your back, you can increase the effort level of the an exercise by placing a book on your abdomen. Remove the book immediately if you experience any discomfort. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Practice in a dark or dimly lit room. Light candles, if you wish, to create a warm and peaceful ambience. Turn off the TV and silence the ringer on your phone. It will be easier to focus on your breathing if you are not distracted.
If you begin to hyperventilate or feel lightheaded, slow down your breathing and stand up slowly. If you have arthritis of the neck or any other spinal condition, check with your doctor before trying any exercises that involve moving or bending the neck or back. Never experiment with holding your breath as long as you can - this can be extremely dangerous, even fatal.
