Breathing techniques to induce relaxation

The breath of an individual can be utilised in two ways, to release blocked energy or to induce a peaceful and calm state into his system. I have already given you techniques to unblock pent up energy. Today’s breathing techniques will help you in a positive way to move from agitation to stillness, from frustration to relaxation. Decide to bring relaxation into your system and then practice the following techniques.

Caution: Those with high blood pressure and respiratory illnesses should not hold their breath. Those with cervical spondylosis should keep their chin up and not press it downwards.

Exercise 1

• Sit with your legs stretched out and your back straight

• Bend one leg; place your ankle on the opposite thigh close to the groin. Bend the other leg and place your ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees

• Keep your eyes closed and your back straight, the palms resting on your knees

• Breathe normally, allowing your breath to become relaxed, rhythmical and slow

• Gently contract the glottis and continue inhaling and exhaling slowly. There should be a soft snoring sound. Imagine you are breathing through the throat, not the nostrils

• Concentrate on the sound of the breath in the throat

• Practice this for two to five minutes.

Exercise 2

• Sit as directed in exercise one

• Bend the forefinger and the middle finger of your right hand. Close your eyes and practice deep breathing

• Close your right nostril with your thumb, place the ring finger between your eyebrows and inhale to a count of five

• Close the left nostril with the ring finger. Hold your breath for count of ten

• Raise your thumb between the eyebrows, exhale slowly through the right nostril to count of ten

• Now breathe in again through right the nostril to a count of five. Close the right nostril with your thumb and hold your breath to a count of ten. Place the ring finger between your eyebrows and exhale through the left nostril to a count of ten

• Repeat the complete cycle for two to five minutes.

Exercise 3

• Sit in padmasana with your back straight

• Inhale deeply, press your chin down on your neck, and hold your breath

• Raise your chin and exhale through the mouth. Repeat this 15 times.