Meet Woody
Mindful breathing is the simplest way to reduce symptoms of stress. There is no equipment required and the techniques are really quite simple.
Regular breathing exercises can:
- REDUCE
- stress
- tension
- tiredness
- anxiety
- and nervousness
- IMPROVE your sleep and
- BOOST your immunity
This first breathing exercise focuses on exhalation to expel stale air from your lungs, and increase oxygen intake. You should feel its relaxing effects immediately.
Breathing Exercise 1: Seated exhalation
Benefits
- Expels stale air & impurities from your lungs & blood
- Clears your nasal passages & sinuses
- Floods your system with fresh oxygen
- Energizes & balances your system
- Tones your nervous system
Tips
- Do not take in full deep breaths during this exercise. Only fill your lungs about ½ way to prevent hyperventilating.
- Use this exercise first before beginning other breathing exercises.
- If you only have time to do one exercise, this is a good one to do.
- This exercise can be used whenever you feel tired, stressed or anxious.
- It is also a good early morning exercise.
- If you feel dizzy, stop & take a few slow, deep breaths.
How
Begin with a complete exhalation.
1. Best done sitting, but can also be done standing or lying down.
- Sit on the front edge of a firm but comfortable chair.
- Keep your back straight and your hands on your thighs or knees.
- Look straight ahead.
- Relax your shoulders.
2. Exhale forcefully through your MOUTH to empty your lungs. At the same time contract (tighten) your abdominal muscles and bend forward. This helps to expel the air.
Inhale and fill lungs 1/2 full.
3. When your lungs are totally empty; immediately relax your abdominals and gently inhale through your NOSE as you sit back up. Inhale till your lungs are no more than ½ full, then immediately start exhaling again through your mouth.
- An exhalation followed by an inhalation totals one round. Try and do 10 rounds to begin. Build up to 3 sets of 10 rounds, 2-3 times a day. In between each round and at the end of the final round take a couple of slow, deep breaths to balance your breathing.