These exercises are reposted from one of the books I recommend in my Changemaker Library:

Complete Guide to Pilates, Yoga, Meditation Stress Relief

Parragon Publishing

ISBN 1-4542-216-5

The first excerpt for today’s post is from the Complete Guide and is about deep breathing which is the primary emotional technique to gain control of your emotions.

“Yogic breathing, or pranayama, revitalizes the entire body, balances the emotions, and promotes clarity of mind. All the breathing exercises described here are performed sitting down, keeping the spine, neck, and head in a straight line. This will facilitate the flow of prana and create the space for the lungs to expand more fully.”

1) “Sit cross-legged (sitting on a cushion relieves tension in the lower back and knees). Place one hand on the rib cage, the other on the abdomen. Keep your back straight and shoulders relaxed.

2) Make sure that you breathe through your nose with your mouth closed. Inhale slowly, feeling the abdomen expanding first, then the rib cage, and finally feel the air filling the entire chest area.

3) As you exhale, the air will lave the lower lungs first, then the rib cage, and lastly the chest. Check that you fill your entire lungs with air and that your breathing is slow, rhythmic, and deep.”

Stress Control for Peace of Mind

Linda Wasmer Andrews

ISBN 0-7607-6468-9

Stress Control has two breathing exercises that you may use.

“Side-to-side breathing:

1) Sit in a comfortable position. Fold the pointer and middle fingers of your right hand into your palm. Inhale deeply.

2) Press your thumb against the right side of your nose, closing off your right nostril. First exhale and then inhale slowly through your left nostril.

3) Release your thumb, and press your ring and pinkie against the left side of your nose, closing off your left nostril. First exhale and then inhale slowly through your right nostril.

4) Repeat steps 2 through 3 several times as you focus on the breath going in and out.”

“Spine-tingling breathing:

1) Sit in a comfortable position. Close your eyes, and bring your attention to the base of your spine.

2) Inhale slowly and deeply. As you do, draw your awareness up your spinal cord-up your back, then up your neck, and finally to your brain.

3) Inhale slowly. As you do, draw your awareness back down your spinal cord to the base of your spine.

4) Repeat Steps 2 through 3 several times.”