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Breathing Exercises: Chapter 4 Video 2: Coping With Nervousness
Breathing Exercises: Chapter 4 Video 2: Coping With Nervousness
Breathing Exercises
Measured Breath
(Repeat for a 3-5 minutes.)
Sit or stand, but be sure to loosen up a little before you begin. Make sure your hands are relaxed
and your knees are soft. Drop your shoulders and let your jaw relax.
Breathe in slowly through your nose and count to four, keep your shoulders down and allow your
stomach to expand as you breathe in. Hold the breath for a moment. Release your breath slowly
and smoothly and count to four.
Slowly increase the count to seven or eight.
Ujjayi Breathing
(Repeat for a 3-5 minutes.)
Gently constrict the opening of the throat to create some resistance to the passage of air. Slowly
pulling the breath in on inhalation and gently pushing the breath out on exhalation against this
resistance creates a well-modulated and soothing soundsomething like the sound of ocean
waves rolling in and out.
The inhalations and exhalations are equal in duration, and are controlled in a manner that mimics
the movement of slowly pouring oil.