- Belly-breathing
- Sit with your eyes closed or focused downward, and turn your attention to your breathing.
- Breathe naturally, preferably through the nostrils, without attempting to control your breath.
- Be aware of the sensation of the breath as it enters and leaves the nostrils… cold…warm.
- Place one hand on your belly and the other on your chest, noticing where you feel movement.
- Concentrate on your breath and forget everything else. Letting thoughts fade away as they arise. Focusing on the sensations of your breath and the belly moving.
- Repeat for 1-3 minutes or as long as you need it.
4 Square Breathing
- Breathe in for a count of 4, hold for a count of 4, breathe out for a count of 4 and hold for a count of 4. As you breathe, notice any stress in your body and release it, relax your forehead, relax your shoulders, unclench your hands, relax your belly, move your focus down your body as you release all the tension.
- Repeat as needed until you feel calm.
Sometimes, if I am holding on to my stress, I switch to holding the breath for two counts. If you feel dizzy, breathe in and out slowly with your natural rhythm. Remember to let your belly move and relax as you breathe.
The 4-7-8 Breathing Technique
When you have those moments of panic, your breathing becomes shallow, which results in a buildup of carbon dioxide, it might feel like you are hyperventilating. This breathing technique slows down the breath. Holding the breath in, and then when exhaling for a longer time, you get rid of as much carbon dioxide as possible, returning your body to a balanced, calm state.
- Place the tip of the tongue on the roof of the mouth (behind the front teeth).
- Breathe in for a count of four, through the nose.
- Hold the breath for a count of seven.
- Release the breath with a “releasing whoosh” sound for a count of 8.
- Without a pause, repeat steps 1-4 for another three or four times.
- Then resume normal breathing.
After any meditation or even during your breathing meditation you can say to yourself “May I be safe, May I be happy, May I be healthy. May I be at ease.”