© om:gom 2018

​Breathing Techniques

 

Try out some or all of the following. Some you may love, some you may not. If one doesn’t feel right to you try another.

Our wonderful brains are sometimes a bit resistant to relaxation. If we are used to running around with a hundred things on the go then it can feel a little odd at first to have the sensation of slowing down. STICK WITH IT ( gentle shouty capitals)

Practice is key.  5 minutes a day to help with relaxation, 10 if you want to, 20 – you rock – 30 or more you’ll be floating ( well, I cannot actually promise levitation but pretty close!) 

 

However long you choose, make it a habit. Whether you choose  an om:gom tablet or not, make conscious/effective breathing a part of your daily routine.  The more you practice the more you will benefit. Lecture over :)

(these techniques  can  be incredibly useful for most people,however  it is recommended that you speak to a health professional before undertaking any new breathing practice. If you have any health condition speak to your doctor to get their blessing. Some  breathing practices can make some people feel lightheaded or dizzy, if this is the case,  continue to breathe in a way that is right and comfortable for you and seek medical advice if necessary.)

 

 

Calm Breathing

 

One of the simplest techniques. The idea here is to slow the breathing down consciously, slowly, regular and calm.

  1. Take a slow breath in through the nose, breathing into your lower belly (for about 4 seconds)

  2. Hold your breath for 2 seconds.

  3. Exhale slowly through the mouth (for about 4 seconds)

  4. Wait a few seconds before taking another breath.

 

Diaphragmatic breathing ( Pranayama, Yogic Breathing)

 


The greatest benefit from this breathing technique is achieving deep relaxation. Diaphragmatic breathing stimulates the parasympathetic nervous system, which evokes the feeling of relaxation.

Other benefits include: releases stress, supplies more oxygen, improves focus/concentration, increases our lung capacity and detoxes our bodies!

  1. Sit in an upright position looking straight ahead. You can close your eyes if it helps you to        concentrate on the process.

  2. Place one hand gently on your upper chest and the other on your tummy button. (Your  objective is to have the lower hand rise when you breathe in. There could be little or no    movement in the chest area, a gentle rise and fall of the hand on the tummy is what you are looking for.)

  3. Breathe out gently and effortlessly you will feel the tummy hand move back down. Now wait for a second or two until the body automatically begins the inhalation – this will occur naturally and of its own accord.

  4. Allow the air to naturally flow in again until it stops, again of its own accord. Make no effort , whatsoever, to in any way deepen the inhalation.  Let everything happen naturally, You are allowing your body to find its own natural rate of breathing and, through relaxing into the process, allowing your breathing to slow down,

  5. Breathe in feel your tummy rise,  breathe out feel your tummy fall.

  6. Continue doing this for about 5 to 10 minutes.

 

 

Simple Mindfulness Breathing

A wonderful and very simple technique to keep us in the here and now. Gentle focus on our breathing means we are not worried about what’s for dinner, we’re not thinking about work or what’s happening at the weekend. Pure and simple focus on the breath.

 

Mindfulness expert, Dr. Jon Kabat-Zinn, says:

“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.”

 

  • At any time during the day ( or several times during the day), take a moment to focus on one breath.

  • Breathe in through your nose ( slowly if you feel like it), then breathe out either through your nose or mouth.

  • Focus your attention on how this feels

  • Where do you notice the air moving,? How your chest and abdomen move. What are the sensations in your nose? 

  • Do this now.. breathe in…. breathe out. Watch the breath in… watch the breath out.

  • You’re not looking for a revelation from this experience, it brings us into the present  with no agenda, nothing to focus on apart from the breath. Do this exercise for as long as you like.

 

 

 

Mindfulness Candle Meditation

  1. For this technique you will need a candle and a dimly lit/dark room. Sit a short distance from the candle. Get comfortable.  Do any kind of breathing that relaxes you ( I like the very simple calm breathing)

  2. Watch the candle and focus on the flame (don’t sit too close and strain your eyes)

  3. Watch without judgment, notice the colours, simply notice whatever you see. You are not trying to do anything, you are watching and noticing.

 

 

 Energy Boosting Breathing  exercise

 

  This short technique helps boost energy, blood oxygen and productivity

 

      Use gentle, slow breaths :

  • Inhale to the count of two

  • Exhale to the count of two

  • Inhale to the count of two

  • Exhale to the count of three

  • Inhale to the count of two

  • Exhale to the count of four

  • Inhale to the count of two

  • Exhale to the count of five

 

 

You can repeat  this several times, then return to your normal breathing.  This technique not only gives you a lovely energy boost but will help regulate the oxygen flow in your blood, making you more alert. You should notice better focus and concentration, you can focus more clearly on a task and make fewer mistakes. All good stuff.