Breathing

ABED Breathing is a way to naturally turn off the internal stress response. 

There are numerous types of breathing exercises, including:

  • Deep breathing. This form of breathing exercise involves taking a deep breath, holding it for a few seconds, and then releasing it slowly.
  • Alternate nostril breathing. With this exercise, you practice inhaling and exhaling through alternating nostrils by using your fingers to close one side at a time.
  • Pursed lip breathing. This type of breathing practice involves inhaling through your nostrils and exhaling slowly through pursed lips.
  • Diaphragmatic breathing. Also known as belly breathing, this variation requires you to lie down, place your hands on your upper chest and rib cage, and exhale through pursed lips as you tighten your stomach muscles.
  • Simple abdominal stretch . This simple style of deep breathing involves sitting on a high back chair, leaning back, stretching your arms overhead, and inhaling and exhaling slowly several times.
  • How to Do ‘Senobi’

Stretch Breathing in​ 4 Steps

The Senobi deep breathing method can be best performed seated on a dining style chiar with high back. 

Step 1 ​- Extend your arms over your head with palms facing the sky (with fingers either intertwined or not),

Step 2​ ​- Lean back and stretch (with arms and neck arched backward). This posture opens the area between the shoulder blades and imposes abdominal breathing.

Step 3 ​- Inhale through the nose for 5 to 7 seconds and exhale through the mouth for 5 to 7 seconds. (Pursed lips like blowing out birthday candles)

Step 4​ – Repeat the process for at least three minutes of Senobi deep breathing per day.

Box Breathing The 4 Steps
  • Inhale: Breathe in slowly through your nose for 4 seconds. Let your belly fill with air.
  • Hold: Hold your breath at the top for 4 seconds.
  • Exhale: Breathe out slowly through your mouth or nose for 4 seconds.
  • Hold: Keep your lungs empty for 4 seconds before the next breath

  • Get ready: Sit or lie down in a comfortable spot. Put the tip of your tongue against the roof of your mouth right behind your top front teeth and keep it there the whole time.
  • Exhale first: Open your mouth and let out a complete breath making a whoosh sound.
  • Inhale (4 seconds): Close your mouth and breathe in quietly through your nose while counting to 4 in your head.
  • Hold (7 seconds): Hold your breath still without tensing up while counting to 7.
  • Exhale (8 seconds): Open your mouth and blow out with a whoosh sound for a full count of 8.