Self-Regulation

Breathing Exercises

BELLY BReathing

Belly Breathing (aka Diaphragmic Breathing) is the basic and most simple form of deep breathing that rises on the inhale and lowers on the exhale. Belly Breathing allows effective use of oxygen as it reaches the lower parts of the lungs. Place one hand on your upper chest, the other just beneath the rib cage. To inhale, slowly breathe in through your nose, draw in the breath down toward your stomach. The stomach should push upward against your hand while the chest remains still. To exhale, let your stomach fall while you exhale through pursed lips.

SQUARE BREATHING

Imagine moving around a square. Inhale from first corner to next for a count of 4; hold your breath to the bottom corner for 4; exhale to the next corner for 4; and hold breath for 4 to last corner. Now repeat. (Also known as Box Breathing)

Finger Breathing

Trace around the thumb and fingers of your outstretched hand. From base of thumb to tip, inhale; from the tip of your thumb to the base on the other side, exhale. Repeat around the whole hand.

7/11 Breathing

Inhale for a count of 7 and then exhale for a count of 11. The longer exhale will cause a parasympathetic response, which calms and relaxes the muscles in your body.

error: Content is protected !!