This chapter describes many breathing techniques. What three different techniques do you think would be most effective for relaxation?

Answer 1

Any combination of three of the following:
• Simple Diaphragmatic Breathing: make the stomach move out with the inhalation and in with the exhalation, while the chest remains still.
• Restful Breathing: change your breathing pattern by allowing your breath to go down as deep as possible into the lowest parts of your lungs
• Breath Counting: count each breath as it comes in and goes back out
• Reduced Respirations Technique: reduce breathing rate to as low as 4 to 5 breaths per minute
• Alternate Nostril Breathing (or Balanced Breathing): the thumb and forefinger are used to alternate pressing on either side of the nose, as you alternately exhale and inhale through one nostril, then exhale and inhale through the other nostril
• Full Breathing: breathing in first to the abdomen, then slowly filling up the rest of the lungs as you inhale
• Visualization Breathing: combines full breathing with visualization
• Command Breathing: guide tells the meditator to take a deep breath, hold it for a few moments, then at the command of the guide, releasing it completely
• Pelvic Tilt with Diaphragmatic Breathing: coordinate the gentle, rocking spinal movement and pelvic tilt with breathing
• Breathing while Stretching: targets whole-body tension, diverting attention from anxiety-related physiological sensations toward feelings of relaxation and calmness through breathing