Quick and Easy Breathing Techniques

If you are aware of my 5 x 3 rule, you will know that I love short focused meditations for five minutes three times per day... So here are my 5 favourite quick and easy breathing techniques to get you started

1      Count your breaths

This is my favorite breathing exercise because it is fast, effective and will reset your mood and emotions in only 2 minutes.

Begin to focus on your breath- slow inhale and slow exhale

Feel the breath rise up the body on your inhale and fall down the body on your exhale breath

Then slowly begin to inhale for 4 counts

Hold your breath gently at the top for 2 counts

Exhale fully (completely emptying your lungs for 6 counts

Hold at the bottom for 3 counts before taking in your next breath.

Do 8 of these 15-second breath cycles and you will have 2 minutes of breathing and instant calm.

    2      Bubble breathing

Gently close your eyes and bring your awareness to your body. Feel the flow of your breath in your body. Now bring your awareness to your belly and imagine a beautiful bubble in your belly. Imagine placing your breath in the middle of your bubble and take 8 slow breaths into your bubble, feeling your belly expand on the inhale breath and release on the exhale breath. Feel the lightness and space in your belly and when you are ready

    3      Count the pauses

Close your eyes and focus on your breathing. Feel your breath rising up your body on the inhale and flowing down your body on the exhale breath. As you breath in, feel your breath rise to the top of your body and notice a slight pause and then slowly exhale out and note the pause at the bottom of your exhale. Count the pauses between your breaths- inhale- pause- 1, exhale- pause-2, inhale-pause-3 ... Aim to get to twenty pauses and if you lose your focus then start again.

    4      Breathe along your centreline

Close your eyes and become aware of your body. Imagine an imaginary line that runs through the centre of your body. This is your inner centre line. Imagine this line as an illuminated pillar that holds your breath. Now imagine your breath flowing up and down your centreline, as if it is water traveling up and down a straw. Feel your inner core relax and illuminated with your breath.

     5      The ebb and flow of your breath

 Bring your awareness to your breath and breath as if you are breathing along your centreline (as above). Imagine your breath is a gentle tide of water. As you inhale, feel your breath rise up your body, as you imagine your breath to be a blanket of warm water rising up your body. As you exhale, feel your breath flowing down your body, as you imagine the blanket of warm water flowing down your body- cleansing and softening your body. Focus on the ebb and flow (the rise and fall) of your breath as you feel the body relaxing and releasing.

Check out Peace in My Pocket Meditation Podcast for guided meditations to help you with your practice.

Please check out the Mindful Mummies Facebook Page for more tools and please share your journey with other beautiful mamas in the Mindful Mummies Lounge (Facebook group)

Have you downloaded your FREE guide- The 5 Steps to Instant Calm? If not, you can do so here. And be sure to also check out our Meditation for Mums 7 day online course. Only $7 for days.