Article by Ntathu Allen
Hugs and blessings dear friends and welcome to today’s Moment of Calm post, Three Quick And Easy Yoga Breathing Exercises To Quieten Your Mind. They are ideal to do anytime you feel mentally tired and your energy flagging. They help you calm down your thoughts and give yourself “breathing space” to refocus and experience greater tranquillity.
How Busy Is Your Mind?
Have you ever started a project, maybe write a blog or outline for your next programme only to realise, twenty minutes down the line, you haven’t written anything! Have you ever been stuck in “thought land” mentally going over the same point or reliving an argument you had earlier on that day with a loved one?
Whilst it is beneficial to analyse and go over things, it is easy to spend more of your day stuck in your thoughts and going over the same point again and again and again, which zaps your energy and leaves you feeling frustrated and another day wasted.
The Three Quick and Easy Yoga Breathing Exercises will help you calm and clear your mind and give you a well deserved mind vacation.
The more you practice these basic breathing exercises, the easier it becomes for you to stay focused and complete your list of things to do and end your day without feeling overwhelmed, discontented and bogged down.
Take five minutes, read through the following three yoga breathing exercises, then choose the one which feels most easy for you to do and do it. Your mind will thank you.
Yoga Breathing Exercise #1 – Count-the-Breath Meditation
Sit in a comfortable position and give yourself permission to relax and unwind for 2 -10 minutes.
Turn your attention to your breath. Start to listen to the sound and movement of your everyday breath flowing softly in and out through your nose. If you wish you can close your eyes.
On your next breath, slowly breathe in and quietly count “one”. Breathe out and count “two”. Breathe in and count “three”, breathe out and count “four”. Continue counting your breaths up to number 10. When you reach number 10, go back to number one and repeat the practice for 2-10 minutes
Yoga Breathing Exercise #2 – Breathing Awareness Exercise
Sitting comfortable as before, breathe in and as you breathe out, open your mouth and quietly whisper the sound HAAAAAAAAAAAA…. See how long you can keep going saying this sound, before you naturally start to breathe in.
Repeat this 3-5 times and each time allow your ‘Haaaaaaa’ sound to be longer, and deeper into your body. If you wish you can close your eyes as you make this sound.
After you have done 3-5 rounds, remain still for a few more moments and notice how calm and clear your mind is.
Yoga Breathing Exercise #3 – Stand In Your Power Meditation
This easy yoga breathing exercise can be practiced first thing in the morning when you wake up and get out of bed.
Take a moment to stand in a comfortable upright position, have your feet hip distance apart, lengthen your spine, lower your shoulders and allow your head to float up as you lengthen your neck. Allow your arms to hang loosely by your side.
- Take a slow steady breath in through your nose and gently breathe out, again through your nose. Repeat 3-5 times.
- Turn your attention to your arms. Inhale slowly and raise your arms gracefully upwards in front of your body, until your hands are level with your shoulders.
- Exhale and return your arms to rest beside your body with your fingers pointing downwards towards the floor.
- Inhale deeply and take your arms backwards until your hands are in line with your lower back/waistline.
- Exhale slowly and return your arms to rest beside your body.
Repeat this “swinging movement with your hands” steps #3 to #5 for five to ten more cycles. Each time paying attention to your breath and breathing slowly in and out from your belly.
Closing Thoughts
How do you feel? Where you able to practice one of the above yoga breathing exercises to quieten your mind?
Your mind is a hub of constant activity and wondering thoughts. To be your best, to be productive and feel on top of things, it is vital you learn how to give your mind a break from the relentless chatter going on. The three yoga breathing exercises Count-the-Breath Meditation, Breathing Awareness Exercise and Stand In Your Power Meditation are ideal to help you quieten your mind and stay inspired and focused as you go through your day.
Action Step
Choose one of the three yoga breathing exercises and for the rest of today, make a conscious effort to practice your favourite one. You’ll be glad you did.
Closing Prayer
May your heart be filled with light and your mind as calm and clear as a nightingale’s song.
Stay blessed and be well
Ntathu
PS. If you found the above three yoga breathing exercises useful in quietening your mind, please share this post with those you love and care about.
Ntathu-Allen
Yoga Teacher, Blogger and Author, Ntathu Allen teaches and encourages mums and working women how to weave rest, relaxation and self-care into their everyday schedule creating more energy, passion and time to enjoy the sweeter side of life.
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