Need to de-stress?… (Okay, who doesn't!…)
Here are some wonderful breathing exercises from a set of "yoga cards". It's called The Yoga Deck. I got it at the UW bookstore in Seattle, and I think it's pretty popular and easy to find. ISBN number 0-8118-2889-1, $14.95. Most of the cards in the deck are yoga "exercises". I just got the same authors' The Stretching Deck, which is great also--50 stretches, for various muscle groups. They even help you combine stretches according to your needs (such as working on a computer for hours on end…hmmm). Both decks are well worth the price!
1. Alternate Nostril Breath
* Sit comfortably. Place middle finger of R hand on your forehead; thumb rests on your R nostril, ring and baby fingers rest on L nostril.
* Inhale & exhale. Close R nostril w/thumb; inhale through L nostril for count of 5.
* Close both nostrils; hold breath for count of 5.
* Lift thumb; exhale for count of 5 through R nostril.
* Inhale through R nostril; hold; close R nostril; exhale through L nostril. This ends round 1.
* Repeat for 4 more rounds.
2. Complete Breath
* Can be done in comfortable seated position or "corpse pose" (lying flat on back; legs about 1 foot apart; put pillow/blanket under knees if back doesn't lie flat on floor; arms by sides, palms up).
* Relax; close eyes.
* Exhale completely. Inhale slowly & deeply through nose. Allow stomach to expand like a balloon. Sip in your breath, filling chest and lungs.
* Hold breath; exhale slowly through nose, squeezing out all the stale air.
* If you wish, count to maintain your rhythm; inhale for count of 5, hold breath for 15, exhale for 10.
* Repeat 5 times.
3. Breath of Fire
* Sit comfortably. Inhale & exhale completely.
* When all the air is exhaled, sharply contract or snap your abdomen, causing a short, forceful expulsion of air through nose.
* Repeat these contractions. Focus on steady, quick breaths that emphasize the exhalation.
* Start with 20 consecutive breaths; increase to 3 sets of 20. Breathe normally between sets.
* If dizziness occurs, stop & consult a yoga teacher for guidance.
4. Sounding Breath
* Lie in corpse pose.
* Exhale completely. Draw breath in slowly through nose.
* As you inhale, slowly fill your abdomen & lungs.
* Contract your throat slightly & make a soft hissing sound as you exhale, emptying your lungs completely.
* Let your breath be long & slow.
5. Sufi Mother's Breath
* Sit comfortably.
* Exhale with a sigh to reset the diaphragm.
* Breathe in through nose for slow count of 7. Hold breath for a moment.
* Breathe out through nose for count of 7. Hold breath for a moment.
* Repeat several times.
6. Bellows Breath
* Stand w/feet shoulder-width apart, arms held straight in front, palms together at chest height, shoulders down, away from your ears.
* Open mouth & inhale as you fling your arms open & back, bending your wrists. Lift your chin.
* Exhale completely as you tuck chin & tailbone, round your back & bend at waist & knees; bring hands together in front of chest.
* Repeat 12 times.