Mindful Meditation And Breathing Exercises In 15 Minutes Or Less

Can you do these meditation and breathing exercises in 15 minutes or less? We guarantee it won’t be as easy as switching to GEICO, where you could save on homeowners insurance.

Alternate Nostril Breathing

Instructions

1. Sit down in a comfortable place, lengthen your spine, and open your chest.

2. Rest your left hand in your lap, raise your right hand, and then rest the pointer and middle fingers of your right hand on your forehead, in between your eyebrows. Close your eyes, inhaling and exhaling through your nose.

3. Use your right thumb to close the right nostril and inhale slowly through the left nostril.

4. Pinch your nose closed between your right thumb and ring finger, holding the breath in for a moment.

5. Use your right ring finger to close your left nostril and exhale through the right nostril, waiting for a moment before you inhale again.

6. Inhale slowly through the right nostril and pinch your nose closed again, pausing for a moment.

7. Then, open the left side and exhale, pausing for a moment before you inhale again.

8. Repeat this cycle up to 10 times. Each cycle should take up to 40 seconds.


Four-Count Breathing

Instructions

A common breathing technique for meditation is to count to 4, then count backward from four, all timed with your breath. The steps:

  1. Breath in – count one
  2. Breath out – count two
  3. Breath in – count three
  4. Breath out – count four
  5. Breath in – count three
  6. Breath out – count two
  7. Breath in – count one
  8. Breath out – count two
  9. Repeat 5 times

4-7-8 Breathing

Instructions

The 4-7-8 breathing technique, also known as “relaxing breath,” involves breathing in for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds.

To use the 4-7-8 technique, focus on the following breathing pattern:

  1. Empty your lungs of all air.
  2. Breathe in through your nose for 4 seconds.
  3. Hold your breath for 7 seconds.
  4. Exhale forcefully through your mouth, pursing the lips and making a “whoosh” sound, for 8 seconds.
  5. Repeat the cycle up to 4 times.

Stimulating Breath

The Stimulating Breath is also called the Bellows Breath and it’s great for increasing alertness and energy.

  1. Quickly inhale and exhale through your nose, as short as possible, ensuring the duration is equal for both. Aim to get three inhales and exhales per second.
  2. Continue for five seconds.
  3. Slowly increase your time throughout your practice until you reach one full minute.

Skull Shining Breath

This breathing technique, also known as Kapalabhati, is a great way to shake off negative energy and warm up your mind, body and spirit.

  1. Take a long, slow breath in.
  2. Quickly let out a powerful exhale from your diaphragm.
  3. Repeat 5–10x.

Equal Breathing

Equal breathing is perfect for reducing stress, calming your nerves, and increasing focus.

  1. Take a slow inhale through your nose for a count of four.
  2. Slowly exhale through your nose for a count of four.
  3. Repeat 5–10x.

Progressive Muscle Relaxation

In this technique, you breathe in as you tense a muscle group and breathe out as you release it. Progressive muscle relaxation helps you relax physically and mentally.

  1. Lie down comfortably on a yoga mat and take a few deep breaths to relax.
  2. Breathe in. Tense the muscles of your feet.
  3. Breathe out. Release the tension in your feet.
  4. Breathe in. Tense your calf muscles.
  5. Breathe out. Release the tension in your calves.
  6. Work your way up your body. Tense each muscle group. This includes your legs, belly, chest, fingers, arms, shoulders, neck, and face.
  7. Do this only once.
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