Exercise just by breathing.
Breathing exercises
Knowing how to breathe sounds basic. But when you can tap into intentional breathing techniques, they’re the ultimate shortcut to centering yourself, getting better sleep, or finding focus. Do them on the daily—all through the 👃🏽 nose, of course!
📱 Screenshot each exercise to save for later.
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Breathe to sleep
The 4-7-8 Breath
This breathing technique is like natural tranquilizer that can help you fall asleep faster. Get in a comfortable position to begin:
Start by inhaling through your nose for a count of 4.
Hold your breath for 7 counts.
Exhale through your nose for a count of 8.
Repeat the cycle 3 more times.
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Breathe to balance
Equal Breathing
Invite a sense of ease and equanimity through equal breathing, increasing the oxygen supply to the brain and lungs.
Begin with inhaling and exhaling for 3 counts each. Inhale for 3. Pause. Exhale for 3.
After two minutes, increase your count to 4 for each breath.
After another two minutes, increase your count to 5 for each breath.
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Breathe to focus
Alternate Nostril Breathing
This intentional breathing technique requires you to concentrate only on your breath and awareness, restoring your focus.
With your right hand, place your thumb on your right nostril and your ring finger on your left nostril.
Close your right nostril with your thumb and inhale slowly through your left nostril.
Hold for a count of 3, then close your left nostril and exhale through your right nostril.
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Breathe for control
The Box Breath
Box breathing helps to regain calm and control under stress. Begin by breathing out slowly, releasing all the air from your lungs.
Breathe in through your nose as you slowly count to 4.
Hold your breath for a count of 4.
Exhale for another count of 4.
Hold your breath for a count of 4.
Repeat 4-5 times.
Breathe in.
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Breathe out.
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Breathe in. ☻ Breathe out. ☺