Unwind in Seconds: Short Breathwork Techniques for Instant Relaxation!

Quick (5-10 minutes):

Box Breathing:

• Box breathing is a simple but effective breathing

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. 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.