- Exhale to a count of four.
- Hold your lungs empty for a four-count.
- Inhale to a count of four.
- Hold the air in your lungs for a count of four.
- Exhale and begin the pattern anew.
Take a long inhale through the nose, when you get to the top, take another forced nasal inhalation. Then, expel all your air with an exhale through the mouth.
That’s it, a physiological sigh is a double inhale followed by a long exhale.
Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.
- Completely exhale 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.
Belly Breathing or Diaphragmatic Breathing
Place one hand on your stomach and the other hand on your chest. Imagine there’s a balloon in your stomach that you’re filling (by expanding the stomach) and deflating (by gently contracting the abdominal muscles).
- Breathe in through the nose for a slow count of two. You should feel your stomach rise as you inhale. The inhale should be very calm and light. Imagine filling your nose over the slow count of two rather than taking it all in on the first count.
- Exhale even more slowly over a slow count of three. (Pursing your lips may help.) As you do so, you should feel the balloon in your stomach deflating. The hand on your chest should remain mostly still.
The Humming Breath
- Take a comfortable seat or stand with a straight spine.
- Breathe in through the nose for at least five seconds.
- With your mouth closed, hum as if you’re saying “hmmm” until you’re out of breath.
- Repeat five to seven times.
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