Of the 4 stages of our breath the exhalation is the one that has the most calming effect in our nervous system. Elongating your exhalation can help bring the body into a deep state of relaxation.

Enlongate your exhalation

Our breath has 4 stages. Those that hyperventilate will spend most energy inhaling. Gradually building up the exhalation and the breath holds that should naturally occur in between should improve the overall respiratory function and induce a sense of calmness.

The background track is from: Selva de Mar • WALKING TALKING

Balance the 4 stages of your breathing cycle

Breathing soft requires good respiratory function. Practice this exercise to the point that it doesn't cause anxiety. If it does, stop take a break and start again. After a while you will improve your resilience to CO2 and notice an improvement in your stress levels following the exercise.

Background music: Selva de Mar Msica Para Planchar

Introduction to soft breathing

The way we think and the way we breathe are very much linked. This breathing exercise can help you improve your concentration.

Background music: Selva de Mar - Gulab Jaman

Count your breaths (intermediate)

Starting from a 4-6-4-6 breath count this breathing exercise will gradually build up to 4-14-4-2. At the end you are likely to experience a blank state of mind.

4-6-4-6 build up to 4-14-4-2

The Breathe Light exercise was developed by my teacher Patrick McKowen. It's purpose is to temporarily build up the levels of CO2 in the body and thus improve our tolerance to it.

background music: Marcus veda - Rocket Yoga Booka Shadow MiXx

Guided Breathing Exercises

Breathe Light

A relaxation exercise which can be useful for people with anxiety or digestive problems.

Strengthen Your : Brain-Heart-Gut Axis

This exercise can be used for meditation, reset the breathing cycle or gently wake up the body first thing in the morning.

4-4-4-4 To 4-6-4-6

The ratio of inhalation to exhalation is the 2nd most important factor you can influence after slowing down your breath. On to of that ones your respiratory capacity improves you will be able to maintain a healthy in : out ratio throughout the day.

Photographer : Alice Peretie
Source : https://www.instagram.com/p/BrIS_uahhSA/

Improve Your In : Out ratio [ 1-2 To 1-4 ]

One of the easiest ways to make the diaphragm move is to get the belly moving. This is an introductory exercise to diaphragmatic breathing. if you don't like Buddha, think of your belly like the one of this beautiful animal standing near Lake Malawi.

Photographer : Alice Peretie
Source : https://www.instagram.com/p/BxacavmAYBg/

Buddha Belly [ one hand on the chest ]

x3 rounds of the Wim Hof Breathing the way I like to guide them. As everyone's respiratory capacity varies I am assuming here the practitioner is able to comfortably hold his/her breath after the initial phase for ~ 2mins.

I only teach the Wim Hof breathing privately for the last 2 years adjusting the # of breaths and length of holds to my client's respiratory capacity. I hope you enjoy this generic version.

Disclaimer: If you are suffering from ANY condition or are pregnant or under 18 years old, don't practice that.

Happy training!

Anastasis
atzanis.com

Playlist: https://open.spotify.com/playlist/12RbCu2WdDbRx8uYhZxxHP?si=ahQNqwWJSDqYuuL9NLePhQ

X3 Wim Hof Breathing [ W. Background Piano Music ]

Follow this exercise to enter meditation.

Photographer : Alice Peretie
Source : https://www.instagram.com/p/B-txGqwAWGI/

4-6-4-6 To 4-20-4-4

I am a yoga teacher and Buteyko method instructor based in London.

Anastasis

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