Breathwork Sampler

Nostril Breathing

  1. Video by Yoga with Adrienne
  2. Use one finger and thumb to close one nostril at a time.
  3. Inhale through left nostril, exhale through right.
  4. Inhale through right, exhale through left.
  5. Repeat for 15 breaths.
  6. What do you notice?

Box Breathing

  1. Inhale deeply, using your belly over five seconds.
  2. Hold for five seconds at the top of the inhale.
  3. Exhale as far as you can, over five seconds.
  4. Hold for five seconds at the bottom of the exhale.
  5. How does it feel to hold the breath at the top vs at the bottom?  What do you notice about your pulse, the blood pressure in your head?

Wim Hopf

  1. Wim Hopf has a short video on this technique
  2. Can be done lying down or seated (I prefer seated when I am doing a meditation)
  3. 30 breaths - each breath should be a deep diaphragmatic breath. The whole sequence should take about ~1 min. On the last 2-3 breaths, slow down and inhale and exhale as deeply as possible.
  4. Exhale to a relaxed position (i.e. neutral diaphragm).
  5. Hold for as long as comfortable. Notice what emotions, sensations, movements arise as you approach the end of the hold. You may notice twitches, the urge to urinate, a sense of fear or panic, your mind may wander. If possible sit with the emotions as they come up - but most important to notice them and listen to them.
  6. Inhale deeply, expanding the diaphragm and ribcage. Hold at the top for about 15 seconds. You may also apply some pressure to the diaphragm and feel the blood rush to your head.
  7. Exhale slowly, then begin the next round of rapid breathing.
  8. Repeat for a total of 3 cycles. Each time notice where your mind is as you breath up and hold.
  9. At the end of the last cycle, inhale deeply, hold for a few seconds, and then release slowly. Exhale as deeply as you can, and sit at the bottom of the exhale as long as comfortable, this may be 15-30sec or more. Notice how your mind and body feel.
  10. Take a deep breath and repeat. Repeat this slow breathing as many times as you wish.