For those moments, that we may need a little extra support, I have created this first aid breathwork fiche.
This card depicts four breathwork practices:
Zen garden: short ins and long outs. This will get you into a relaxed and peaceful state.
Laser sharp focus: Each breath segment is equally long in time: inhale – hold – exhale – hold. This will help you with focus and concentration:
Emergency calm down: Breathe in, then take an extra inhale, then let go, exhale naturally without force. This gets you back to baseline when in a stressy situation,
Pump up the energy: Deep inhales and exhales in a continuous fashion. Take about 30 breaths like this, upon exhaling, hold as long as you can, inhale for 15 seconds, then breathe normally (make sure you sit or lay down for this one!). This method gets you more amped up and gives you more energy.
