Breathing Exercises

Apart from writing poetry, I also go to school for holistic medicine and teach yoga on Saturdays. I genuinely love helping people reach a healthier, more calm state of mind.

Please note there is plenty more coming soon! xoxo

If you have any questions please contact me

poeticglory@yahoo.com

Some Benefits of Breathing exercises

  • Lowers heart rate
  • Helps blood pressure
  • Relaxes you
  • Improves blood flow
  • Energy increase
  • Refreshes lymphatic system
  • Relaxes your mind and body

I am not a doctor, but I am a certified yoga instructor and certified personal trainer. I go to school for Massage Therapy, but I am not licensed in that yet.

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Hello! I wanted to share some of the breathing techniques I practice while teaching my yoga classes.

4-7-8 Technique

  1. Wear comfortable clothes.
  2. Choose a comfortable sitting position. Support your buttocks with pillows or props like a yoga block, if necessary.
  3. Straighten your spine. Rest open palms on your thighs.
  4. Close your eyes. Take a couple of cleansing breaths and then breathe in and out in a slow rhythm. Relax. Mentally let go of thoughts about your external environment. Let your heart be open.
  5. Breathe in quietly through the nose for 4 seconds
  6. Hold the breath for a count of 7 seconds
  7. Exhale forcefully through the mouth, for 8 seconds
  8. Repeat cycle 3-4 times

Alternative nostril breathing

  1. Wear comfortable clothes.
  2. Choose a comfortable sitting position. Support your buttocks with pillows or props like a yoga block, if necessary.
  3. Exhale completely and then use your right thumb to close your right nostril. Inhale through the left nostril and then close the left nostril.
  4. Open the right nostril and exhale through the right nostril. Inhale through the right nostril, close right nostril and then exhale through the left nostril.
  5. Finish with an exhale on the left side
  6. Practice for about 5 minutes.

Progressive Muscle Relaxation

  1. Wear comfortable clothes.
  2. Choose a comfortable sitting position. Support your buttocks with pillows or props like a yoga block, if necessary. You can also do the exercise laying down if you know you won’t fall asleep.
  3. Once you’re in a comfortable position, take a few deep breaths. Inhale slowly through the nose, and exhaling slowly through your mouth. RELAX
  4. Make sure you feel the tension, but not so much that you feel pain.
  • Right hand/right forearm- make a fist and then release
  • Right upper arm- Bring forearm towards shoulder, contract the bicep and release
  • Left hand/ left forearm- make a fist and then release
  • Left upper arm- Bring forearm towards the shoulder, contract the bicep and release
  • Forehead- Raise your eyebrows as much as you can and then release
  • Eyes- Squeeze your eyes shut and then release
  • Mouth/Jaw- Open your mouth wide and then release and close
  • Neck- Pull head back slowly to chair or the bed/mat and then release
  • Shoulders- Lift to ears and release
  • Shoulder blades- lift shoulders to ears and then back and down almost as if they were to touch
  • Chest / Belly- Breathe in deeply, feel your chest raise as you inhale, air filling lungs and then release
  • Buttocks/ Glutes- Squeeze and release
  • Right thigh/ quads – Tense up quads and release
  • Right lower leg/ calf – pull toes towards your and then push them away and release
  • Right foot- Curl toes and release
  • Left thigh/ quads – Tense up quads and release
  • Left lower leg/ calf – pull toes towards your and then push them away and release
  • Left foot- Curl toes and release

If you have any injuries, please consult your doctor before practicing PMR. 


Plenty more exercises coming soon!

Thank you!