Breathing ExercisesBreathing Exercises

Calm Your Body & Calm Your Body &

Mind…Mind…Tejas LimayeTejas Limaye

Benefits of Breathing Benefits of Breathing ExercisesExercisesPurify BloodRelieve StressPromote Weight LossImprove Stamina & Work PerformanceImprove Respiratory System

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Types of Breathing Types of Breathing ExercisesExercises

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Lion’s BreathLion’s Breath1. Inhale through your nose

2. On exhale -> open your mouth wide

3. Extend your tongue outward

4. Stretch the tongue tip toward a chin

5. Exhale fully & Make a sound ‘HA’

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Deep BreathingDeep Breathing1. Sit upright, Exhale.

2. Inhale, and fill your belly with air. Relax belly muscles.

3. Keep inhaling, fill up the middle of your chest. Feel your ribcage

and chest expand.

4. Hold the breath and exhale slowly.

5. Relax ribcage and chest.

6. Relax mind, face muscles.

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Abdominal BreathingAbdominal Breathing1. Lie flat on your back to get a proper sense of

deep breathing.2. Place your hands palm down on your stomach at

the base of the rib cage (middle fingers barely touching each other)

3. Take a slow deep breath.4. See to it that your abdomen expands. (Some

people take tummy in while inhaling which is a wrong technique)

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The Stimulating BreathThe Stimulating Breath1. Inhale and exhale rapidly through your nose,

keeping your mouth closed & relaxed.

2. This is a noisy breathing exercise.

3. Try for 3 in-and-out breath cycles per second.

4. Breathe normally after each cycle.

5. Do not go for more than 15 seconds on your first try.

6. Each time you practice, increase your time by 5

seconds until you reach 1 full minute.

Try this breathing exercise when you need an energy

boost and feel yourself reaching for a cup of coffee.www.justforhearts.org Helpline: +91 9266802992

Breath CountingBreath Counting1. Sit in a comfortable position with the spine

straight and head inclined slightly forward. 2. Gently close your eyes and take a few

deep breaths. 3. Count “1” as you exhale. The next time

you exhale, count “2” and so on up to “5”4. Record the time required for 5 counts.5. In the next cycle, try to lengthen this time

period (take deeper breaths)6. Try to do 10 minutes of this form of

meditation.

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Nose breathing Nose breathing 1. Massage beside the nose (nose muscles)

for stimulation. 2. Feel the air at the tip of the nose. 3. Smelling of the surroundings.4. Then narrow/ block one nostril with your

thumb5. Take 5 deep breaths.6. Then block other nostrils and repeat this

cycle

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Pursed lips breathingPursed lips breathing

1. Take a deep breath through your nose

2. Exhale strongly through your mouth

making your lips purse shaped

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Flexion and extension Flexion and extension breathingbreathing

1. Extend your hands up with deep

inhalation

2. Exhale and bend forward

3. Visualize that your tensions & worries

going away with each exhalation.

4. Hold your breath for 5 seconds

5. Repeat

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