7Buteyko Breathing
Below are simple steps to perform the buteyko breathing technique:
– Sit comfortably and close the mouth gently
– Breathe in and out naturally through the nose for around 30 seconds
– Breathe in and out more intentionally through the nose one time
– Pinch the nose slightly closed with the forefinger and thumb. The mouth should be closed as well.
– Breathe in and out deeply through the nose again [9]
Three-Part Breathing
This is one of the simplest breathing technique to calm your mind and fall asleep easier. As the name suggests, it involves three main steps:
– Take a deep and long breathe in
– Breathe out fully and put your focus on how the body is feeling
– After a couple of times, breathe out two times slowly than when you breathe in [10]
