Great seeing you all in Corner today. We talked about 5 Breathing exercises today. Here is a little recap in case you want to try it. It’s free, and does not require medication, you can bring it with you anywhere. It activates our parasympathetic state (relaxation and calm). 1.) Diaphragmatic/Belly Breathing: Have you ever observed a baby breathing? They naturally breathe deeply through their bellies. This is how all humans are meant to breathe: leading with their bellies. This simple breath-work exercise takes full advantage of utilizing the respiratory system by way of using the abdominal muscles and diaphragm. Instructions: 1.Get into a comfortable position, either seated or lying down 2.Place one hand on the belly and one hand on the chest 3. Inhale and exhale slowly through the nose in a way where you can feel your belly rise and fall respectively 4.Repeat as many times as needed Bonus point: lying supine, place a book on the abdomen for added resistance and strengthening of the abdominal musculature and diaphragm 2.) Box Breathing: Instructions: 1.Get into a comfortable position, either seated or lying down 2.Inhale slowly through the nose for a count of 4 3.Hold the breath for a count of 4 4.Exhale slowly for a count of 4 5.Hold the breath for a count of 4 6.Repeat as many times as needed 3. ) “4,7,8” Breathing This breath-work exercise takes Box Breathing a little further, doubling the length of the exhale. A longer exhale than inhale is very effective in directly activating the parasympathetic nervous system. Instructions: 1.Get into a comfortable position, either seated or lying down 2.Inhale slowly through the nose for a count of 4 3.Hold the breath for a count of 7 4.Exhale slowly for a count of 8 5.Repeat as many times as needed 4. ) Pursed Lips Breathing: This breath-work exercise adds an element of resistance with the instruction of exhaling through thinly pursed lips. This added resistance not only forces the breath to lengthen and slow down, it also helps build diaphragmatic, lung and breath support and capacity. Instructions: 1.Get into a comfortable position, either seated or lying down 2. Inhale slowly and deeply through the nose until your diaphragm resembles a fully-blown balloon 3. Exhale fully and slowly through thinly pursed lips, as if you are blowing air through a straw 4.Repeat as many times as needed 5.) Hands-Above-Head Breathing: This breath-work exercise helps activate the parasympathetic nervous system whilst simultaneously increasing diaphragmatic, lung and breath support and capacity. Moreover, it can be used as a great spinal stretch and a way to engage the whole body. Instructions: 1.Get into a comfortable position, either seated or lying down 2. Inhale slowly through the nose until you cannot inhale any further whilst simultaneously raising your arms above your head, stretching all the way up through your finger tips 3. Hold your breath for as long as you comfortably can (ideally aiming for 20-40 counts) 4.Slowly exhale whilst simultaneously lowering your arms back to baseline 5. Repeat as needed

Posted by Tia Reid at 2025-06-26 22:09:15 UTC