3 Simple And Effective Free Breathing Exercises

Abdominal Breathing

This exercise is a bit like strength training for the diaphragm. Using a few books for extra weight, breathing deeply and completely can be deliberately practiced so that it becomes more natural for you.

1. Lie on the floor with your calves propped up on a small chair or stool. The angles of your hips and knees should be as close to 90 degrees as possible.
2. Place three normal sized books on your abdomen just over your navel.

3. Breathe deeply and calmly, feeling the weight of the books on your belly.

4. Remove one book and breathe deeply several times. Notice how your breathing feels.

5. Repeat step 4 until all the books have been removed.

6. Continue breathing without books for 1 to 3 minutes.

If you practice this daily, you will start to be more aware of when your breathing is constricted, tense or shallow. Remind yourself to breathe deeply into your abdomen each time you notice that your breathing is restricted and continue about your day.

One Minute Breath

Although, it is an advanced breathing exercise, the one minute breath can offer tremendous benefit when practiced regularly. Slowing down the breath calms the mind and releases vital life force energy.

1. Sit comfortably with a straight spine, either in a chair or on the floor with legs crossed in front of you. Rest your hands on your thighs or fold them together in front of you.

2. Inhale deeply and slowly to a count of 20 (one-thousand one, one-thousand two, etc…) then hold your breath by contracting the diaphragm.

3. Hold the breath for 20 counts, and then release the hold on the diaphragm.

4. Exhale slowly and completely for 20 counts.

5. Repeat steps 2 to 4 a few times and then rest, breathing normally.

If you are a beginner breather, you can decrease the count to 5 or 10 and practice working up to 20 counts on each inhale, holding point, and exhale. When done slowly and evenly, this breathing exercise evokes a calm, meditative state almost instantly.

No matter where you are or what you are experiencing, there is a breathing exercise that can help you find peace in almost any situation. The more you practice this most basic function, the more quickly you will be able to call upon this blissful state of body, mind and spirit.

Author

This article was written for Insights-on-Health.com in 2014 by Vicki Wiepking. Vicki is a 2008 graduate of The McKay Method School of Energy Healing in Bozeman, MT, and a certified Flower Essence Practitioner. She is the owner of Rasa Deva Wellness in Bozeman, where she offers a unique combination of energy healing, flower essences and essential oils to her clients. Vicki currently teaches energy healing classes at both the McKay Method and HealthWorks Institute.

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