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Breathing, Meditation, Yoga & More / How do I get out of my head?

Mindfulness Meditation & Yoga Tools


4-Part or Square Breathing. Breathe in counting up to 5, hold your breath for 5 seconds, breathe out for 7 seconds, and hold your breath empty for 5 seconds. 



Inhale deeply through the nose. Open your mouth wide and stretch your tongue out, curling its tip down toward the chin, open your eyes wide, contract the muscles on the front of your throat, and exhale the breath slowly out through your mouth with a roar.


undefinedAlso known as Alternate Nostril Breathing, Nadī Shodhana isolates each nostril.  The right nostril is the yang/projective/solar/masculine side and the left nostril is the yin/receptive/lunar/feminine side. Alternate nostril breathing quiets the mind, promotes balance, improve heart and lung health and help increase relaxation for a deeper meditation.  Start slowly.

1. Sit comfortably. 

2. Place your pointer and middle finger on the upper bridge of your nose, between the eyebrows or curl them down.  The thumb is on the outside of the right nostril and ring finger is outside the left nostril.

3. Close your eyes.  Look towards your third-eye.  Close your right nostril with your thumb.  Inhale slowly through the left nostril for 3 counts.

4. Release the right nostril and close your left nostril with your ring finger. Exhale slowly through the right nostril for 3 counts. Inhale through the right nostril for 3.

5. Release the left nostril, and close the right nostril. Exhale through the left nostril for 3. This concludes one sequence.

6. Repeat for 3 to 5 minutes.

Increase the length of inhales and exhales if comfortable. 

There are a few contradictions for Breath of Fire.  If you:

  • are on your moon cycle
  • in the 1st trimester of pregnancy
  •  have a heart condition

Breath of Fire is not recommended.  Slow deep breathing is an alternative.