Breathing Techniques

1. Welcome!: Hi, I'm Cristiana certified wellness coach, focusing on helping you avoid burnout. If you're looking to make self care non negotiable in your life, let's chat. I'm here to help. I offer personalized one on one coaching sessions to help you live with greater presence, peace and purpose. In this video, Siri's I'm gonna walk you through three breathing exercises to help you bring about a greater sense of calm and clarity into your day before we get started. Keep these things in mind. Be sure to find a comfortable place where you won't be disturbed, whether it's a couch, a chair or your bed. Don't force it. Try them all. I encourage you to find which one works best for you and let's begin. 2. Equal Breathing Technique: Hello. My name is Cristiana, and welcome to this breathing techniques video. What I'm going to show you is a great technique called Eagle breathing. What this is is we're balancing our inhales with our exhales so that they're the same link you can find a late that works for you. It's recommended to do between 3 to 5 counts per inhale and exhale. And I recommend doing this for you can do it for 30 seconds. You can do it for a minute. You could do it for five minutes. Whatever works for you, it's just a matter of doing it so that we can bring about a sense of balance and equanimity into our bodies and into our minds. So let's begin. I'm going to grab my meditation bell to start, and this guided breathing technique we're gonna do it for around 30 seconds or so. Find a comfortable spot. You can place your hands on your lap. Get into a place where you can feel relaxed and alert at the same time, and when you're ready, gently close your eyes. Bring your attention to your breath, reading in through your nose and out through your nose on the next inhale. We're going to do a count of four together on the Exhale we're going to do account for together. Ready? Let's begin. Inhale one to three four. Exhale one to three or inhale one to great or exhale one to three for inhale one to three. Four. Exhale one to three for Indiana, one to three for exhale, one to three for inhale one to three or exhale one to three. You can let go of the counting and just notice how your body feel. Continue to agree through here. No, and when you're ready, gently open your eyes. Have you enjoyed this video? If you're interested in other breathing techniques, there are other videos have available, so be sure to check them out. 3. Mantra-Based Breathing Technique: Hi, My name is Cristiana, and welcome to this video on a focused breath breathing technique. I like to call this mantra based breathing and what that essentially means. ISS. We are adding a phrase or word to our inhale and exhale. This is really great if you have a hard time breathing and focusing on your breath with account. So this one allows you to stay focused. And what we're going to do is when we in hell, we're going to say mentally noting in our head, Inhale piece, exhale, stress. This is really great. So what you would be visualizing as you're doing it is you're inhaling piece fresh, new, peaceful feelings, and then you are exhaling and letting go of any stress in your body. It's releasing from your body with each exhale, so we're going to try that together, and we'll do it for around 30 seconds or so. So let's begin. Many used my meditation bell to start and end this so that you can sit back and relax and enjoy. So let's begin. So take a moment to gently close your eyes if you feel comfortable doing so. If not, just gently place your eyes at a low gays and start to bring your attention to your breath , not breathing in any particular way. Just noticing how the body feels in its brief and on your next inhale, I invite you to mentally note inhaling piece and on the Exhale mentally. No exhaling stress inhaling piece exhaling straps. Continue to repeat that to yourself in your mind, focusing on the words listening on what they need, what they need to you. Specifically inhaling piece exhaling straps, inhaling, piece exhaling, stress. And with each inhale, you're breathing in new, clean, fresh, peaceful air. And with each exhale you're letting go. Any tension in your body drawing your shoulders away from your neck, relaxing the muscles when you're ready, let go of the mantra and simply notice how your body feels and when you're ready, gently open your eyes. I hope you enjoyed this video. If you're interested in other breathing techniques, there are other videos have available, so be sure to check them out 4. 4-7-8 Breathing Technique: hi. Many was Cristiana and welcome to this video on a breathing technique called 478 I'm going to walk you through this and what we are going to be doing is we're gonna be inhaling for kind of four, holding for kind of seven and then exhaling for a count of eight. This allows us to come back to a place of calm and centered peace and relax, ation. I'll begin with the sound of a bell in and with the sound of the bell. The ultimate goal of this is to make sure that your exhales are longer than your inhales. So let's begin. Take a moment to close your eyes and bring your attention to your breath. Breathe in through your nose and out through your nose following the breath and on the next inhale we're going to begin. I'm gonna guide you for this breathing technique in half. One to three for a whole one to great for, uh, 67 Exhale one to three. You are by six anyhow, one to three. Four old, one to three or, uh, 67 Exhale one to 34 by 67 eight. Inhale one to they four old one to 34 567 Exhale 12 three one i 78 Inhale line to 34 Hold 12 34567 Exhale one, 23 or 5678 Inhale one to 34 Hole 12 34567 Exhale 12 34 567 Now bring your breath back to its natural breathing rhythm in your goals and nose. Taking a moment to notice how your body when you're ready, you could gently open your eyes. Thanks for joining today's class for more ways to live mindfully. Be sure to follow my skill share page for my latest tips on self care in mindfulness.