Box Breathing/ Four Square Breathing:
- Sit tall. Feet on the floor to be anchored/ grounded
- Close your eyes. Breathe in through your nose while counting to 4 slowly. Feel the air enter your lungs.
- Hold your breath inside while counting slowly to 4. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
- Begin to slowly exhale for 4 seconds through your nose.
- Hold for 4
- Repeat 4 times. Ideally, for 5minutes, or until calm returns.
- As you get used to this practice, you can elevate the count to 5 or higher as you feel comfortable.
Diaphragmatic / Belly breathing:
- Lie on your back on a flat surface (or in bed) with your knees bent f it is more comfortable for you You can use a pillow under your head and your knees for support, if that’s more comfortable.
- Place one hand on your upper chest and the other on your belly, just below your rib cage.
- Breathe in slowly through your nose, letting the air in deeply, towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise.
- Tighten your abdominal muscles and let them fall inward as you exhale through pursed lips. The hand on your belly should move down to its original position.
You can also practice this sitting in a chair, with your knees bent and your shoulders, head, and neck relaxed. Practice for five to 10 minutes, several times a day if possible.
4-7-8:
- Close your mouth and inhale quietly through your nose to a mental count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth, making a whoosh sound to a count of 8.
- This is one breath.
- Repeat 4 times. As you get used to it, you can repeat up to 8 times. This exercise lowers your blood pressure so it can make you sleepy or dizzy.
- Do not do this practice while driving.
Left nostril breathing:
Use your right thumb or any other finger to close your right nostril.- Inhale through your left nostril with your mouth closed.
- Start with one minute and add one minute a day until you have completed 31 minutes.
- After that, practice 31 minutes a day for two more months.