Unwind in Seconds: Short Breathwork Techniques for Instant Relaxation!

"The secret to longevity is to keep breathing." - Sophie Tucker

Quick (5-10 minutes):

Box Breathing:

  • Box breathing is a simple but effective breathing
  1. Find a comfortable place to sit or lie down.

  2. Close your eyes and place one hand on your chest and the other on your stomach.

  3. Breathe in slowly and deeply through your nose, counting to four as you breathe in.

  4. Hold your breath for a count of four.

  5. Exhale slowly and completely through your mouth, counting to four as you exhale.

  6. Hold your breath for a count of four.

  7. Repeat steps 3-6 for 2-5 minutes.

is your go-to for instant calm and focus. Perfect for a pre-meeting jitters fix or a post-workday wind-down.

Alternate Nostril Breathing: 

  • Sit in a comfortable position with your back straight.

  • Close your right nostril with your right thumb.

  • Inhale slowly and deeply through your left nostril.

  • Close your left nostril with your right ring finger.

  • Exhale slowly and completely through your right nostril.

  • Repeat steps 3-5 for 2-5 minutes, alternating nostrils each time 

    This balanced dancer calms your nervous system and brings inner peace, ideal for a pre-sleep ritual or when feeling off-center.

Lion’s Breath: 

“Roar like a lion” (tongue out, exhale forcefully with a “ha” sound)

good for releasing tension and energize yourself. Great for a morning pick-me-up or a creativity boost.

 

Longer (10-30 minutes):

Kapalbhati Pranayama: 

  • This dynamic, forceful exhalation technique invigorates and purifies, leaving you feeling refreshed and energized. 
    1. Steps:

    2. Inhalation (Passive):

      • Inhale naturally without any effort.

      • Focus on filling your lungs gently.

    3. Exhalation (Active):

      • Contract your abdominal muscles rapidly and forcefully.

      • Exhale through your nostrils with a short and forceful burst.

      • The emphasis is on the exhalation, and the inhalation happens naturally as a result of the abdominal contraction.

    4. Rhythm:

      • Start slowly, gradually increasing the speed as you become more comfortable.

      • Initially, aim for 60 exhalations per minute, but it can be increased to 100 or more with practice.

    5. Awareness:

      • Direct your attention to the rhythmic movement of your abdomen. Feel the muscles contracting and relaxing.

      • Maintain a passive awareness of your breath while keeping your mind focused on the movement of the abdominal muscles.

    6. Duration:

      • Begin with 5 minutes if you’re a beginner, gradually extending to 15 minutes or more as your endurance improves.

    7. Caution and Tips:

      • Pace: Maintain a steady and controlled pace. Avoid excessive force, especially if you’re a beginner.

      • Avoid Strain: If you experience any discomfort or strain, slow down or take a break. This practice should be comfortable and energizing.

      • Posture: Keep your spine straight throughout the practice. This ensures optimal airflow and energy flow.

      • Empty Stomach: Practice Kapalbhati on an empty stomach, preferably in the morning.

      • Contraindications: Individuals with high blood pressure, heart conditions, hernia, recent abdominal surgery, or women who are pregnant should consult a healthcare professional before practicing Kapalbhati.

Note: If you’re new to Kapalbhati or pranayama in general, consider learning under the guidance of a certified yoga instructor to ensure proper technique and safety.

 

4-7-8 Breathing:

  1. Exhale Completely:
    • Empty your lungs by exhaling through your mouth, making a gentle whooshing sound.
  2. Inhale Silently Through Your Nose (4 seconds):
    • Close your mouth and inhale quietly through your nose, mentally counting to four.
    • Focus on filling your lungs with air, allowing your abdomen to expand.
  3. Hold Your Breath (7 seconds):
    After inhaling, hold your breath for a count of seven seconds. Maintain a sense of calm during this pause.
  4. Exhale Completely Through Your Mouth (8 seconds):
    Exhale completely and audibly through your mouth, making a whooshing sound. Focus on fully emptying your lungs.
  5. Repeat the Cycle:

    • Inhale again through your nose for four seconds.
    • Hold your breath for seven seconds.
    • Exhale through your mouth for eight seconds.
    • Repeat the cycle for a total of four breath cycles initially. As you become more comfortable, you can gradually increase the duration.
  • This gentle giant promotes relaxation and sleepiness, perfect for unwinding before bed or during a stressful day.

I’m a passionate guide who dives deep into the world of breathwork, exploring both ancient Indian Pranayama techniques and modern approaches like rebirthing. Together, we can discover the breathwork that unlocks your unique potential.

Want to dive deeper into full immersive experience?

I offer both group and private sessions, online or in-person, 

These sessions are designed to be:

  • Friendly and supportive: My goal is to create a safe and welcoming space where you feel comfortable exploring your breath.
  • Personalized: We’ll tailor the experience to your specific needs and goals, whether you’re seeking stress relief, enhanced focus, or deeper self-discovery.
  • Informative and empowering: You’ll gain valuable knowledge about different breathwork techniques and how they impact your mind and body.