Yoga has been studied from a medical perspective for many years and studies are now showing that Yogic Breathing Exercises can calm you autonomic nervous system, naturally reducing stress hormones in the body.

This, in turn, reduces the heart rate, lowering blood pressure and easing the respiration system.

Instructions

***please read***

The actually breathing exercise itself takes about five minutes which might seem long at first but that’s the minimum time needed to get the effect of a breathing exercise.

When you perform the breathing exercises below, the body should be in a comfortable position.

Return to normal breathing at any time if you feel like you’re gasping for breath and then go back to the exercise once you feel ready. With time, it gets better.

Encourage your body to release tension as you get used to holding your breath or extending your inhales and exhales.

1 to 1 Breathing

In this breathing exercise, you’ll be extending your inhale for a count of four and extending your exhale for a count of four.

Box Breathing

In this breathing exercise, you’ll be;

• Extending your inhale for a count of four.

• You’ll hold your breath after the inhale for a count of four.

• You’ll then extend your exhale for a count of four.

• Then hold your breath for a count of four after the exhale.

This might be a harder one to practice as you’re holding your breath for longer.

Practice makes progress.

Relaxation Breathing

This breathing exercise has a longer exhale.

A longer exhalation stimulates the vagus nerve and shifts the nervous system towards a more restful state, resulting in positive changes like a lower heart rate and lower blood pressure.

You’ll be extending your inhale for a count of two and extending your exhale for a count of four.