Breathing Exercises for Mindful Living

By: Coach Nettie

Breathing nurtures mindfulness, rejuvenates the body, steadies the emotions and creates clarity of mind. Here we present 8 mini meditations that you can perform at any part of your day, anywhere.

There is a proverb that says “Life is in the breath, and he who only half breaths half lives.” Humans can only live without doing it for a few minutes. It provides the oxygen to our blood stream that brings life to our entire body. However, most of us never pay attention to how we breath, letting our breathing patterns control us. When breathing is performed in one of these controlled manners, below, it has the power to alleviate anxiety, quiet a busy mind, and rejuvenate one’s mental state.

Once you get the feel for belly breathing, you do not have to be sitting down for the preceding exercises. You should be able to perform these anytime, anywhere- while shopping, working, or playing. Repeat them as frequently and as many times as needed.

BASIC TECHNIQUE- BELLY BREATHING: This basic technique is the foundation from which all preceding exercises are built. You may find wearing loose or elastic waist-clothing which allows the belly to expand is more comfortable. Practice this basic technique a few times before practicing the exercises. Tune in to the natural feeling of the breath moving in, filling up your belly and then leaving your body.

1. To begin, sit comfortably with your head, neck and spine in a straight line. Put one hand on your chest and one on your stomach. Slowly inhale through your nose or through pursed lips (to slow down the intake of breath). As you inhale, push your belly/ stomach out and feel your stomach expand with your hand.
2. Exhale slowly.
3. Repeat.

NECK AND SHOULDERS RELEASE: 

1. Take a deep breath in. Bring your attention to your head, neck and shoulders; hold the breath, then exhale gently.
2. Breathe in again and gently raise your shoulders toward your ears. As you breathe out, imagine all the tension in your neck, shoulders and back leaving through this breath. Allow your shoulders to drop slightly with your exhale.
3. Repeat.

BREATHING TO A COUNT:

1. Inhale slowly through your nose to the count of six, taking a slow, deep breath. Hold.
2. Then, breathe out, slowly through your nose, to the count of six, repeat.

CLEANSING BREATH:

1. Breath 1: Inhale slowly through your nose to the count of six, allow the breath to turn.
2. Then exhale through your mouth. As you exhale, blow as if you are blowing out a candle, blow ever so slowly…so the candle only flickers but doesn’t go out.
3. Breath 2: Inhale slowly though your nose to a count of six.
4. Then exhale through your mouth, strongly blowing out the imaginary candle, blowing out as much held tension as you can.
5. Repeat.

BODY SCAN:

1. Begin with Belly Breathing.
2. As you inhale, take an inventory of your body, moving your attention slowly from your head to your feet. Notice any areas of tightness or tension.
3. On the exhale, imagine and let the areas of tension or pain soften and release.
4. Inhale and repeat.

TENSE, HOLD, RELEASE:

1. Breathe in and tense all the muscles you can at once.
2. Hold your breath.
3. Then slowly breathe out, letting all the tension go.
4. Repeat this several times.

Note: This exercise is not recommended for anyone with fibromyalgia, or other chronic musculoskeletal pain.

RELAXING SIGH:

1. Sit or stand up straight. Breathe in, and hold.
2. Exhale, sighing deeply with an exaggerated “Sigh of Relief” as the air rushes from your body: “Ahhhh…”
3. Repeat.

ALTERNATE NOSTRIL BREATHING: In this Breathing Technique, you inhale through one nostril, let the breath turn, and exhale through the other nostril. Learn how to do this technique for beginners by following the steps found in this article Alternate Nostril Breathing Step by Step Instruction. This technique is particularly well suited to release anxiety.