For thousands of years yogis have known the amazing benefits of breath work. Science has corroborated these techniques with data about the nervous system; specifically, the ability of certain breath work to actually switch the body from the sympathetic nervous system (fight or flight) to the parasympathetic nervous system (rest and digest). As few as five to ten cycles of 4-4-4 breathing can calm one’s body-mind as much as a mild tranquilizer or herbal remedy.
(As with all suggestions on this site, if you have pre-existing health problems or current health concerns, please consult with your physician about the safety and appropriateness of any particular technique.)
4-4-4 BREATH:
First, make sure that you are bringing your breath all the way into your diaphragm. The easiest way to develop this ability is to lie on the floor with a rolled up hand towel under your knees (this relaxes the back). Put one hand on your chest and one on your abdomen. As you inhale, draw the breath deeply into your abdomen. The hand there should rise a little, while the hand on your chest should remain stationary. One of the simplest relaxation techniques is to practice this diaphragmatic breathing for 20 minutes with your eyes closed.
The 4-4-4 BREATH is simple but powerful:
Inhale to a very slow count of four.
Hold your breath, calmly, for a very slow count of four.
Exhale to a very slow count of four.
Five to ten cycles should leave you feeling calmer and refreshed.
BREATH BASICS:
Lengthening your exhale enhances calm.
Lengthening your inhale is energizing.
Equalizing the length of inhales and exhales is meditative and sleep inducing.
VIRTUAL ALTERNATE NOSTRIL BREATHING:
This is very relaxing as it wonderfully focuses the mind relieving it of most distractions, and engages the parasympathetic nervous system.
Take a deep, slow breath through both nostrils and exhale.
Now, without touching your nose, focus on inhaling through the left nostril and counting ONE
Exhale though the right and count ONE
Inhale through the right, TWO
Exhale through the left, TWO
Inhale through the left, THREE
Exhale through the right, THREE
Inhale through the right, FOUR
Exhale through the left, FOUR
Inhale through both nostrils, FIVE
Exhale through both nostrils, FIVE.
Inhale through the left, SIX
Exhale through the right, SIX…
Continue in this manner with every multiple of FIVE inhaling and exhaling through both nostrils.
If you lose count you have to go back to the beginning and start with ONE.
This technique is beautifully explained on Swami Janakananda’s Yoga Nidra CD, if you would like someone to talk you through it.
SIMPLEST BREATH WORK AND MANTRA OF ALL:
Inhale and say, “Breathing in, I’m breathing in.”
Exhale and say, “Breathing out, I’m breathing out.”
Repeat until you feel relaxed.
AN EVEN SIMPLER BREATH TECHNIQUE:
Just yawn.
Copyright Nicole S. Urdang
