*The following techniques are tools I (Elizabeth Simpson) use myself and with clients. These techniques are the work of Stuart Sandeman and are found in his book Breathe In Breathe Out.
For Calmness: If in Doubt, Breathe it Out
Inhale through your nose for a count of four, focusing on your belly rising.
Hold your breath for a count of four, maintaining calmness and stillness.
Exhale through your mouth for a count of eight. Relax your shoulders and release tension in your face, jaw, behind your eyes, and even your forehead.
Repeat as needed until you feel relaxed.
When experiencing stress or anxiety, your thoughts may accelerate, and your inner dialogue may become louder or tend toward catastrophising, which can exacerbate your stress response. Therefore, it might require several repetitions of this technique to achieve calmness. Consider incorporating positive self-talk as well.
To Aid Sleep: The 4-7-8 Breath
Position the tip of your tongue behind your front teeth as if pronouncing an 'LLL' sound.
Close your mouth.
Inhale through your nose for a count of four, focusing on your belly rising.
Hold your breath for a count of seven, maintaining calmness and relaxation.
Exhale through pursed lips while keeping your tongue in place for a count of eight. Allow your entire body to relax and feel heavy.
Repeat this cycle for ten rounds or adjust as needed.
This technique induces a slight increase in carbon dioxide in your bloodstream when you hold your breath, promoting a drowsy sensation. Not only is this fantastic for preparing for sleep, but it's also a great way to naturally lull yourself back to sleep if you wake up feeling wide awake during the night
To Energise: Belly-Chest Exhale
To Energise: Belly-Chest Exhale Inhale halfway through your nose, focusing on filling your belly.
Then inhale halfway through your nose again, this time filling your chest.
Exhale fully through your nose.
Repeat this sequence for three rounds of sixteen repetitions.
This technique is perfect for giving you a quick energy boost. It engages your diaphragm and intercostal muscles. Avoid simply sniffing hard with your nose, as this may cause dizziness or lightheadedness. Instead, take it slow and focus on getting the movement right. Practising slowly can help alleviate restrictive chest patterns while adopting a more dynamic pace will enhance the flow of energy. Consider adding energetic music to listen to alongside this exercise.
For Creativity and Focus: Alternate-Nostril Breathing
Begin by making a peace sign with your right hand, place these fingers on your forehead, we will be using your thumb and ring finger.
Close your right nostril with your right thumb and breathe in through your left nostril for a count of four.
Pause as you close your left nostril with your right ring finger and open your right nostril.
Exhale calmly through your right nostril for a count of four, pausing briefly at the end of your out-breath.
Inhale steadily through your right nostril for a count of four.
Pause as you close your right nostril with your right thumb and open your left nostril.
Exhale calmly through your left nostril for a count of four.
Repeat this sequence.
This challenging practice enhances focus and removes distractions. It balances the in-breath and out-breath by alternating nostrils and stimulates both the left and right sides of the brain.
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