Your breath is always with you, making it one of the simplest parts of yoga practice. A few quiet minutes of mindful breathing can help you reconnect with yourself, even on a busy day. These three gentle breathing practices are simple and easy to follow.
Watching the breath
Sit upright with your hands resting in your lap. Close your eyes and gently observe your natural breath without trying to change it. Notice the cool air entering your nose and the warmer air as you breathe out.
When your mind wanders, gently bring your attention back to the breath. Two or three minutes is enough to begin.
The longer exhale
Breathe in through your nose for a count of four, then breathe out slowly for a count of six. Keep your breath smooth and comfortable, without forcing it. This gentle breathing practice can help you slow down before sleep..
- Breathe in for four counts.
- Breathe out for six counts.
- Repeat for six to ten rounds, then breathe naturally.
Alternate nostril breathing
Known as nadi shodhana, this practice is a gentle way to balance and settle the mind. Close the right nostril with the right thumb and breathe in through the left. Close the left with the ring finger, release the thumb and breathe out through the right. Breathe in through the right, then change sides again.
That is one round. Practise five to nine rounds, slowly, keeping the face and shoulders relaxed.
A word of care
Breathing practices should always feel easy. If you feel dizzy or uncomfortable, stop and breathe normally. If you are pregnant or have a heart, lung or blood pressure condition, please speak to your doctor and learn these practices with a teacher.
