Breathwork

5 finger breathing

• Stretch out your fingers and thumb to create space between them.

• Starting at the base of your thumb use the index finger from your other hand to trace up the side of your thumb as you breathe in.

• When you get to the top of your thumb, pause at the top of the inhale.

• Slide index finger down the other side of your thumb as you exhale. Pause at the base.

• Trace your finger up the side of your index finger as you inhale, pause at the top of your finger tip.

• Trace your finger down your index finger while exhaling, Pause at the base.

• Repeat moving up and down each finger while syncing your breath until you reach the base of your pinky finger.

• Notice how you are feeling- calmer? If needed, repeat these steps backwards, this time moving pinky towards thumb.

Box Breathing

• Breathe in counting to four slowly. Feel the air enter your lungs. If helpful imagine drawing the first straight line of a square.

• Pause your breath for 4 seconds. Try to avoid inhaling or exhaling can count to four.

• Slowly exhale through your mouth for 4 seconds. In your mind drawing the next line of the square.

• Repeat steps 1 to 3 until the square is complete. Notice if you feel calmer and more centered. Repeat if needed.

Alternate Nostril Breathing

• Set a timer for a minimum of three minutes (work up to 10 minutes over time). Find a comfortable seat. Sit with a straight, but not rigid spine.

• Use your thumb to close your right nostril. Inhale through the left nostril and at the top of the inhale close your left nostril with your ring finger.

• Release your thumb opening the right nostril and exhale through this side.

• Inhale through the right nostril and then use your thumb to close the right nostril.

• Release ring finger and open the left nostril and exhale through the left side.

• Repeat this pattern until timer signals the end of breath work.