An updated version of our Long Deep Breathing Application will be available soon…
In response to your requests, we will be including a way to do more advanced breathing exercises (called pranayams in the yogic tradition) by individually adjusting the inhale, hold-in, exhale, and hold-out times. I’ll let you know when it is ready.
There are many wonderful ways to do breathing exercises and each has slightly different effects. The simple and basic Long Deep Breathing exercise remains the best for beginners and those who want to reduce their stress levels, lower blood pressure, and improve their overall health.
Here are some instructions on how to do Long Deep Breathing:
Sit with your spine straight or lay on the floor with your spine straight. All inhaling and exhaling is through the nose.
Exhale all the air out of your lungs through your nose by contracting your navel point back toward the spine. Now inhale deep, pushing the navel point out and expanding the lower one-third of your lungs. Then consciously expand the middle portion of your lungs by expanding your chest. Finally expand the upper third of your lungs. Your collarbone will lift slightly and your shoulders may go back slightly. Once you have reached the full inhale, hold for a second or so, and then reverse the process. Exhale first the top, then the middle, finally the bottom. At the end of the exhale, immediately begin the next inhale.
This process will feel very natural after a little practice.
If the breath feels jerky, you are probably trying too hard. Just relax and continue practicing. Here is a simple fix: put a finger about four inches in front of your torso. As you breathe, move your finger smoothly up and down, from the level of your navel to your chin. Let this be a guide, raising the finger as you inhale and lowering as you exhale. You will soon be breathing smoothly. Think of a big pitcher slowly filling with water, starting at the bottom and slowly filling to the top, with the opposite on the exhale.