Step by Step Guide for Yogic Breathing Practices

These are simple breathing practices that take only a few minutes and can be a great tool to help lower stress, enhance sleep, and improve overall well-being.

1. 4-7-8 Breathing (relaxing breath):

How to do it:

1. Sit or lay comfortably.  Let a big exhale out through your mouth.

2. Gently close your mouth and inhale through your nose for a count of 4 seconds.

3. Hold your breath for a count of 7 seconds.

4. Exhale slowly through your mouth for a count of 8 seconds.

5. Repeat for 4 cycles, gradually increasing as you get more comfortable.

2. Sitali Cooling breath for hot flashes (curled tongue):

How to do it:

1. Sit in a comfortable position with the head, neck, and spine in alignment, closing the eyes if you’d like.

2. Curl your tongue and let it stick out of the mouth (about 3/4 of an inch).

3. Inhale through your curled tongue as if drinking through a straw feeling the cool air passing over it.

4. Gently close the mouth and exhale completely through the nostrils.

5. Repeat for 5 or more cycles, until you begin to feel cooler and more relaxed.

3. Sitkari Cooling Breath for hot flashes (if can’t curl tongue):

How to do it:

1. Sit comfortably with the head, neck, and spine in alignment, closing the eyes if you’d like.

2. Bring your lower and upper teeth together and make a big smile with your lips (think smiling with your teeth clenched).

3. Inhale slowly through the clenched teeth, making a hissing sound with the breath, pulling in the cooling air.

4. Gently close the mouth and exhale slowly through the nose.

5. Repeat for 5 or more cycles, until you begin to feel cooler and more relaxed.

4. Alternate Nostril Breathing:

How to do it:

1. Sit comfortably with the head, neck, and spine in alignment, closing the eyes if you’d like.

2. Bring your right hand up to your nose. You will use your right thumb to close the right nostril and your ring finger (or pinky) to close off the left

nostril.  You can let the index and middle finger rest comfortably on the bridge of your nose.

3. Gently use your right thumb to close the right nostril. Inhale deeply and slowly through the open left nostril. 

4. Gently press the left nostril shut with your ring finger, and now open the right nostril by lifting the right thumb off, exhaling slowly through the

right nostril.

5. Now, inhale through the open right nostril, keeping the left nostril closed.  Then, close the right nostril once again with the right thumb.

6.  Open the left nostril by lifting the ring finger off, and exhale slowly through the left nostril.. 

7.  That completes one round of alternate nostril breathing.  You can continue the cycle for 5-10 minutes, or as long as it feels comfortable.

Tips:

• Breathe Focus: Try to keep your breath smooth and steady. Don’t force it, just allow it to flow naturally.

• Counting the Breath: You can count to 3 or 4 for each inhale and exhale (unless you are practicing 4-7-8 breath) or in a way that feels most comfortable for you.

• Eyes: Close your eyes if it helps you focus, or you can keep them gently open with a soft gaze.

• Posture: Keep your spine straight and your body (especially your neck and shoulders) relaxed. Avoid slouching or straining.