BREATHING WITH BENEFITS
Rebecca Dennis is a transformational breath coach. Here she reveals three simple breathing exercises everyone can try
You need… ENERGY
Before you reach for a coffee, try this dynamic abdominal breath exercise and wake up the mind. 1 SIT in an upright position with your spine straight and your hands relaxed on your thighs. 2 TAKE a long, slow inhale through your nose. Then exhale powerfully (also through your nose) while contracting your lower belly.
3
YOUR body will naturally inhale again, so focus mainly on the forceful exhales as you continue this breathing technique. 4
ONCE you’re comfortable with the abdominal contraction, practise for 15 seconds and then take a long inhale and let go with a big sigh. Repeat for 15 seconds.
You need… TO FOCUS
Finding it hard to focus and make important decisions? Try alternate nostril breathing to refocus and re-energise.
1
START by sitting in a comfortable and seated position on a chair, or cross-legged on the floor.
2
HOLD out your right hand and press the tips of your index and middle fingers into your palm, leaving your ring finger, little finger and thumb extended.
3
BRING your hand up in front of your face and press your thumb on the outside of one nostril. Inhale deeply through your open nostril. 4
AT the peak of inhalation, release your thumb and press your ring finger on the outside of your other nostril, then exhale. Continue for a few minutes then switch sides.
You need… TO DE-STRESS
This breathing exercise can help you feel calm and put the nervous system into a relaxed state.
1
BEGIN by sitting or lying down in a comfortable position.
2
CLOSE your eyes. Press the tip of your tongue to the roof of your mouth, slightly open your mouth, and exhale until you reach the bottom of your breath.
3
CLOSE your mouth and quietly inhale through your nose for four counts.
4
THEN hold your breath for seven counts. Exhale slowly and gently for a total of eight counts to return to the bottom of your breath. 5
REPEAT for four full breaths, and work your way up to eight breaths over time.
*Rebecca is working with Purple Bricks (purplebricks.co.uk)