Welcome to the Focus Garden!
Today, living is a rushed action, but the breath keeps us grounded. However, oftentimes, it is left behind and forgetten about. Here, your breath can find a safehouse; a blossoming space where it can truly reconnect with the body. Connecting with our breath reminds us of the gift that is the present. When we are breathing with intent, we can let all fears of yesterday and tommorrow fall away and simply enjoy the scent of right now! In this warm atmosphere you will find techniques that can help you reconnect with your breath! In this garden, our deep breaths remind us to wake up slow and find calm in the eye of the storm!
Technique #1: Box Breathing
Description: Box breathing is a quick and simple breath control technique used by athletes and Navy SEALs to relax their nervous system and refocus their mind. It consists of four eqaul parts: inhaling, holding the breath, exhaling, and holding the breath again.
When you are ready, press the "Tap to start" button to begin your journey back to your breath.
Instructions:
Slow your mind and calm your thoughts. Come back to the moment.
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat as many times as needed
Technique #2: Diaphragmatic breathing (AKA Belly breathing)
Description: This type of breathing exercise engages your diaphram muscle rather than your chest, strengthening your diaphragm and allowing air to fill your lungs more efficiently. This excerise allows for a deep kind of breath only accessible through your diaphragm. This excerise reduces blood pressure, lowers stress, and makes it eaiser to breathe.
Instructions:
If able, lie down on your back
Slow your mind and calm your thoughts. Come back to the moment.
Place one hand on your belly and the other on your chest
Breathe into your belly through your nose so the hand on your belly rises
Breathe out gently through your mouth so the hand on your belly falls back down
Repeat as many times as needed
Technique #3: 4-7-8 Breathing
Description: This technique has deep roots in the ancient yogic practice of pranayama. The rythamic nature of this technique helps regulate the nervous system. Some say it has improved their sleep and lowered their anxiety. This excerise is also said to train your body to better respond to stress.
When you are ready, press the "Tap to start" button to begin your journey back to your breath.
Instructions:
Slow your mind and calm your thoughts. Come back to the moment.
Inhale for 4 seconds
Hold for 7 seconds
Exhale for 8 seconds
Repeat as many times as needed
Technique #4: Morning Breathing
Description: This technique is meant to be done first thing in the morning when you wake up. It has shown to relieve muscle stiffness and clear clogged breathing passages. You can also use it throughout the day to relieve back tension!
Instructions:
Begin in a standing position. Slow your mind and calm your breath. Come back to the moment.
Bend forward from the waist. Keep your knees slightly bent, and let you arms dangle towards the floor.
Let go of any tension in your head and shoulders; let them hang heavy with relaxation. Feel your face muscles go droopy and weigh you down.
Breathe in slowly and deeply, beginning to roll back up to a standing position. Roll up slowly: think of your spine slowly stacking one vertebrae at a time as you roll up, ending with your head.
Hold you breath for a few seconds once you reach your standing position
Breathe out slowly, rolling all the way back down towards the floor from your waist