Breathing practices, known as pranayama in yoga, are simple to do and need no special equipment. You can practice in a comfortable chair, in the morning, in the afternoon, or before bed.
Getting Ready
Sit comfortably in a supportive chair with your feet flat on the floor. Rest your hands on your lap. Let your shoulders relax and your eyes soften or close.
Technique 1: Belly Breathing
- Place one hand on your belly and one on your chest.
- Breathe in slowly through your nose and feel your belly gently rise.
- Breathe out slowly and feel your belly softly fall.
- Continue for three to five minutes.
Technique 2: Slightly Longer Exhale
- Breathe in through your nose for a count of four.
- Breathe out gently for a count of five or six, only if it feels easy.
- Repeat for one to three minutes. Return to normal breathing at any time.
Technique 3: Humming Breath
- Breathe in through your nose.
- As you breathe out, make a soft, low humming sound with your lips closed.
- Feel the gentle vibration in your face and chest.
- Repeat five to eight times.
Helpful Reminders
- Never force or strain your breathing.
- If you feel lightheaded, stop and return to your natural breath.
- A short daily practice is more enjoyable than a long, occasional one.
Safety first: Practice beside a sturdy chair or a wall. Move slowly, breathe comfortably, and stop if you feel pain, dizziness, or shortness of breath. This guide is educational only and is not medical advice. Please consult your doctor before starting any new exercise program.
