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Breath Techniques for Anxiety, Sleep, Digestion and Depression

Updated: Oct 3, 2020

Therapies for anxiety and depression.

Breathing techniques to aid sleep, digestion and calm and balance both hemispheres of the brain and regulate hormones and de-stress. Yoga’s perfect, natural tranquilizers.

Alternate nostril breathing

Technique 1:

Sit in a comfortable position and use right thumb and the ring or little finger to block alternate nostrils. Be sure to keep the elbow a little away from the body but not too high, otherwise it will get tired.

Block right nostril with thumb and breathe in through the left. Exhale out the left and swap over. Little finger blocks left nostril and breath in and out through the right.

Swap over again and repeat for 5-10 rounds.

Technique 2:

Sit in a comfortable position and use right thumb and the ring or little finger to block alternate nostrils. Be sure to keep the elbow a little away from the body but not too high, otherwise it will get tired.

Gently close your right nostril with your thumb. Inhale through your left nostril, and then close it with your ring or little finger (both nostrils closed momentarily). Open right nostril and exhale slowly through the right nostril only.

Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left.

This is one cycle. Repeat 3 to 5 times, then release the hand down and go back to normal breathing.

Technique 3:

A more advanced version is to hold the breath for a count of up to 6 after the inhale before exhaling to the other side.

Humming Bee Breath

Is very effective in instantly calming your mind down. It is one of the best breathing exercises to release the mind of anger, agitation, frustration or anxiety. A simple-to-do technique, can be practiced anywhere at work or home, and an instant option available to de-stress yourself.

How To Practice

Sit up straight with your eyes closed. Keep a gentle smile on your face.

Place your index fingers on your ears (optional but works best). There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.

Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed in with your fingers, while making a loud humming sound like a bee.

You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.

Breathe in again and continue the same pattern for 6-7 times.

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