Exhale, inhale: Two exercises

Exhale, inhale: Two exercises

Calm down or recharge with these two yoga-style breathing exercises from Spontaneous Healing by Dr Andrew Weil, Start each breath with your tongue on the ridge between your upper front teeth and the top of your mouth.

THE 4-7-8 STRESS EASER Try this while seated, lying down, standing or walking.

1. Exhale through your mouth while making an audible sound.
2. Close your mouth; inhale quietly through the nose for a count of four.
3. Hold your breath for seven;
4. Exhale audibly through your mouth for a count of eight.
Repeat four times, twice a day. If you find you have trouble exhaling with your tongue tucked in place, try pursing your lips.

ENERGISING ‘BELLOWS’ BREATH
To get going in the morning or any time you need a pick-me-up.
1. Sit comfortably, keeping your back straight and eyes closed.
2. Breathe in and out rapidly through your nose. Keep the breaths equal and short, and keep your mouth lightly closed. Repeat for 15 seconds,

Do this exercise once a day. Every day, increase the duration of the exercise by five seconds until you can do a full minute.