T H E S T A T I O N F O U N D A T I O N®
BREATHING
EXERCISES
STRESS MANAGEMENT THROUGH BREATHING METHODS
EXPERIENCE THE POWER OF BREATH
PLEASE NOTE These materials are intended for participant’s personal purposes only. Do not copy or disseminate any of this material in any form. ©2021 The Station Foundation. All rights reserved. Cover photo: Female: Darius Bashar on Unsplash. Male: nate on Unsplash.
PLEASE NOTE: Read WARNING Before Continuing WHAT TO KNOW BEFORE USING THIS BOOKLET The breathwork described herein is intended to be performed according to your ability. Prior to engaging in any type of breathing exercise, it is recommended that you consult with your medical or health care practitioner in regard to being able to physically perform these exercises as it relates to your preexisting body structure and/or any other health issues or conditions. Always practice safely. The information provided in this booklet (material) is strictly for reference and educational purposes only and is not in any manner a substitute for medical advice and is not to be used in any manner for the diagnosis and/or treatment of any medical or surgical condition. If you suspect you have a medical problem, consult your physician. Not all breathing exercises or other practices are appropriate or suitable for every person. Some breathing exercises, such as but not limited to retention of breath, are not recommended for and are not safe for those with certain medical conditions. Some medical conditions that could create complications include, but are not limited to, individuals who are pregnant, children under the age of 12, those with blood pressure irregularity, and individuals who are trauma sensitive. Always, in your particular case, consult your healthcare provider. Breathwork is not a substitute for medical attention. The Station Foundation’s staff are not medical professionals, and do not intend to examine, diagnose, or treat any condition. Always practice breathwork and other exercise programs under the direct supervision and guidance of a qualified instructor. Practicing under the direct supervision and guidance of a qualified instructor can, but is not guaranteed to, help avoid medical complications that could arise. Your use of any information viewed in this material is entirely at your own risk, for which we shall not be liable. It shall be your responsibility to ensure the material meets your specific requirements. Any information from this material should not be used to diagnose, treat, prevent, or cure any disease or condition. Prior to moving forward with your reading of this material, the reader of this acknowledges that they are responsible for their own health decisions.
©2021 The Station Foundation. All rights reserved.
THE STATION FOUNDATION®
BREATHING
EXERCISES
©2021 The Station Foundation. All rights reserved.
THE STATION FOUNDATION®
BREATHING
EXERCISES
THE POWER OF BREATH Breathing exercises are an ever present stress management tool, available in any given moment or situation. The many physical benefits of breathwork include reduced blood pressure, slowed heart rate, preserved adrenal system, and tension release. Breathwork slows us down, centers us, and moves us out of the sympathetic nervous system (fight/flight/ freeze mode) and back into the parasympathetic nervous system; this is where we can experience improved mental clarity, emotional self-regulation, and cognitive performance.
These materials are intended for participant’s personal purposes only. Do not copy or disseminate any of this material in any form. ©2021 The Station Foundation. All rights reserved.
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THE STATION FOUNDATION®
BREATHING
EXERCISES
Overview Small Successes Can Bring Big Gains This tutorial is specifically designed to build in intensity as you deepen your practice. It offers four unique breathing practices to explore at your own pace. Everyone will experience these exercises in their own unique way. Resist the urge to push beyond your current ability. Always start small and know that sometimes the small can be the big. If you are new to guided breathwork, begin with the progressive relaxation technique. Spend a few weeks practicing this exercise daily before advancing to the next practice offered in this booklet.
REMEMBER
IT’S A PRACTICE, NOT A PERFECT!
When beginning a new practice, start with a small number of repetitions, and be compassionate with yourself. As with starting anything new, breathwork takes practice. You may find that closing of the eyes could ease any anxiety that may be experienced. If closing the eyes is not an option, practice in a dimly lit room with a softened lowered gaze. This is a practice, not a perfect.
These materials are intended for participant’s personal purposes only. Do not copy or disseminate any of this material in any form.
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©2021 The Station Foundation. All rights reserved.
THE STATION FOUNDATION®
BREATHING
EXERCISES
4 Breathing Exercises Progressive Relaxation Belly Breathing Box Breathing 4-7-8 Breathing
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THE STATION FOUNDATION®
BREATHING
EXERCISES
Progressive Relaxation This reclined relaxation exercise leads the reader to a state of mindfulness as awareness arises from intentionally staying in the moment without judgment. Progressive Relaxation encourages you to slow down and notice where you hold tension in your body. This practice is especially helpful when preparing to sleep or if you find yourself struggling to shut off your mind.
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You may not complete this practice in entirety before falling asleep, and that’s okay!
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THE STATION FOUNDATION®
BREATHING
EXERCISES
The following steps provide guidance on reaching a relaxed state from the top to the bottom of the body. This practice may be done on your bed, a yoga mat, or on a blanket on the floor. 1
Lie flat on back with legs separated hips width apart.
2
Allow feet to gently turn out (if that is comfortable for you. If you are in a bed and prefer a neutral position with toes pointed up, make sure bedsheet falls loosely over feet rather than pulled tight).
3
Let arms rest naturally and comfortably by your side.
4
Gently close eyes.
5
Observe the natural pattern of your breath. Listen to the sound as you inhale and exhale softly.
6
This relaxation exercise will begin at the crown of your head. Gradually move your attention to your face, shoulders, arms and downward until you reach your feet. Pause in between each part of your body, providing time to explore and release any tension or tightness you may feel.
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Soften your forehead, letting go through your temples, relaxing your brow.
8
Relax your jaw. Separate your top and bottom jaws from each other.
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Relax through your tongue. Release any tension you observe in your mouth.
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Soften your throat and the front of your neck. Adjust your chin slightly to a neutral position so the muscles in the front of your neck can disengage. Create enough space for a piece of fruit to be nestled inbetween your chin and chest.
continued
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THE STATION FOUNDATION®
BREATHING
EXERCISES
Progressive Relaxation continued 11
Soften your shoulders away from your ears. If you find tension in your shoulders, you may raise your shoulders up towards your ears, squeeze, and then imagine your shoulders are melting down the length of your body as you release your shoulders back to a resting position.
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Observe the trunk of your body from your shoulders to hips. Sink softly into your mattress, mat, or floor.
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Relax through your upper arms. Release through your forearms.
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Notice your hands. Release any clenching. Wiggle through your fingers. Soften your hands and allow them to remain gently open.
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Soften through your ribcage, allowing yourself to seemingly melt into your bed.
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Observe the natural rising and falling of your belly as you breath. Relax through your stomach. Give yourself time and space to observe the fullness of your breath as you allow your belly to expand three dimensionally, filling as you inhale and falling as you exhale.
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Relax through your hips and glutes.
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Soften through your legs. Allow your thighs to feel heavy.
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Point and flex through your feet and ankles a few times. Soften through the bottom of your feet.
20
Lay still and quiet, enjoying this peaceful moment of silence.
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©2021 The Station Foundation. All rights reserved.
THE STATION FOUNDATION®
BREATHING
EXERCISES
Breathing song by Joe Reilly
Breathing in, i am alive right here Breathing out, my mind is clear Breathing in, my body is at ease Breathing out, i am at peace...
©2021 The Station Foundation. All rights reserved. Photo by Ian Keefe on Unsplash Song lyrics © 2021, Earthwork Music
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BREATHING
EXERCISES
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©2021 The Station Foundation. All rights reserved. Background photo by Fakurian Design on Unsplash
THE STATION FOUNDATION®
BREATHING
EXERCISES
Belly Breathing Belly breathing is easy to do and very relaxing. Try this simple exercise anytime you need to relax or relieve stress. 1
Sit or lie flat in a comfortable position.
2
Place your right hand on your belly just below your ribs, and rest your left hand on your heart.
3
Take a deep breath in through your nose, and feel your belly rise. Ensure your chest remains neutral; observe the rising and lowering of your right hand.
4
Breathe out through your nose. Feel your right hand lower as you draw the navel back toward your spine.
5
Slowly and consistently deepen your inhale, and use a slow controlled approach to lengthen each exhale. Exhales should have a soft and gentle sound like the waves of the ocean.
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Complete this sequence 3-10 times. Notice how you feel at the end of this practice by scanning your body from your toes to the top of your head. Without judgment notice if there is less tension. Maybe you feel a softer, calmer sensation throughout your body.
These materials are intended for participant’s personal purposes only. Do not copy or disseminate any of this material in any form. ©2021 The Station Foundation. All rights reserved.
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THE STATION FOUNDATION®
BREATHING
EXERCISES
Box Breathing Box breathing is a simple technique available to use anywhere, including at a work desk or in a car.
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1
Sit with your back supported in a comfortable chair with your feet on the floor.
2
Close your eyes or soften your gaze. Inhale through your nose to the count of 4.
3
Feel the air as it glides over your upper lip, down your throat, and fills your lungs.
4
Hold your breath while counting to 4. Draw attention to your face. Relax your jaw, and lower your tongue away from the roof of your mouth.
5
Avoid inhaling or exhaling for 4 seconds.
6
Slowly exhale for 4 seconds. Audible breath is an indicator that your exhale may be too rapid.
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Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes or until calm returns.
NOTE If you find the technique challenging to begin with, you can try counting to three instead of four.
Once you become familiar with this technique, you may choose to count to five or six.
PLEASE NOTE: DANGER TO PREGNANT WOMEN It is not recommended for pregnant women to hold their breath. A pregnant woman should always consult with a medical healthcare provider if she experience’s underlying conditions. Most importantly, a pregnant woman should honor what her body is telling her in the moment, and refrain from any instructions that may not feel best for her. These materials are intended for participant’s personal purposes only. Do not copy or disseminate any of this material in any form.
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©2021 The Station Foundation. All rights reserved.
THE STATION FOUNDATION®
BREATHING
EXERCISES
Restore Your Inner Calm in Any Situation
1
inhale (2, 3, 4)
4
rest
hold
(2, 3, 4)
(2, 3, 4)
2
exhale (2, 3, 4)
3 These materials are intended for participant’s personal purposes only. Do not copy or disseminate any of this material in any form. ©2021 The Station Foundation. All rights reserved. Ferris wheel photo by Adam Birkett on Unsplas
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THE STATION FOUNDATION®
BREATHING
EXERCISES
Restore Your Inner Calm in Any Situation
4
NOTE To begin, sit or recline with one hand on your belly and the other on your chest.
4
repeat (3-7 times)
exhale
(1, 2, 3, 4, 5, 6, 7, 8)
1 inhale (1, 2, 3, 4)
3
exhale
1
3
2
exhale
1
3
(1, 2, 3, 4,5, 6, 7, 8)
2
2 hold (1, 2, 3, 4, 5, 6, 7)
hold
inhale
inhale
hold
exhale
1
3
2
inhale
hold
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©2021 The Station Foundation. All rights reserved. Photo by Darwin Vegher on Unsplash
THE STATION FOUNDATION®
BREATHING
EXERCISES
4-7-8 Breathing This exercise also uses belly breathing to help you relax. You can do this exercise either sitting or lying down. 1
Put one hand on your belly and the other on your chest (as in the belly breathing exercise).
2
Take a deep, slow breath from your belly, silently counting to 4 as you inhale.
3
Hold your breath, and silently count from 1 to 7.
4
Exhale completely as you silently count from 1 to 8. Try to get all the air out of your lungs by the time you reach 8.
5
Repeat 3 to 7 times or until you feel calm.
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Notice how you feel at the end of the exercise.
PLEASE NOTE: DANGER TO PREGNANT WOMEN It is not recommended for pregnant women to hold their breath. A pregnant woman should always consult with a medical healthcare provider if she experience’s underlying conditions. Most importantly, a pregnant woman should honor what her body is telling her in the moment, and refrain from any instructions that may not feel best for her. These materials are intended for participant’s personal purposes only. Do not copy or disseminate any of this material in any form. ©2021 The Station Foundation. All rights reserved.
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EXPERIENCE
THE POWER OF BREATH
©2021 The Station Foundation. All rights reserved.
©2021 The Station Foundation. All rights reserved.
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