In times of great joy and great fear, our breath is always what brings us back to ourselves. We are honored to collab with Onzie Ambassador Colleen of Mind Body Colleen, as she shares her favorite ways to ground down through the power of breath.

In this phase of transition and uncertainty you may be feeling a hot pressurized anxiety in your chest. The breath is the most powerful tool to alleviate these feelings and sensations. The breath can be used to release the built-up tension in the body and help to center the mind.

Here are 3 different breathing techniques that can bring you more peace and balance when you need it most. 

 

3 Part Breathing 
This breathing technique intentionally moves the breath into 3 different areas of the body. In this breath you will fill up from the bottom of the belly all the way to the top of the chest cavity.  Then you will release out the opposite direction, from the top all the way to the bottom.  

•     Find a comfortable seat
•     Align and lengthen the spine 
•     Roll the shoulders back 
•     Place one hand on the heart, the other on the belly
•     Close the eyes 

•     Lay with the back flat on the floor
•     Legs spread wide 
•     Place one hand on the heart, the other on the belly
•     Close the eyes 

• Filling into the bottom of the belly 
• Let the breath expand through the chest 
• Continuing to inhale all the way up to the throat 

• Releasing the breath from the throat 
• Continuing to deflate the chest 
• All the way down, emptying out the belly 

Repeat
Continue this pattern SLOWLY for 5 minutes. 

 

Square Breathing or 4 Part Breathing 
This breathing technique is called square breathing because each part of this technique is practiced for an equal 4 second amount of time. It consists of an inhale followed by a hold, then an exhale followed by a hold.

•     Find a comfortable seat
•     Align and lengthen the spine 
•     Roll the shoulders back 
•     Place both hands on the heart or in the lap 

•     Lay with the back flat on the floor
•     Legs spread wide 
•     Place both hands on the heart or in the lap  

Inhale – 4 counts

•     Fill up the lungs 

Hold – 4 counts

•     Keep the breath in the lungs 

Exhale – 4 counts 

•     Release all air out

Hold – 4 counts 

•     Pause with the lungs empty 

Repeat
Set your timer and continue this technique for 5-10 minutes.

Sun Breathing
This breathing technique syncs the breath with movement. On the inhale the arms float up and touch, on the exhale they float out and back down to the floor. This is called sun breathing because it is as if you are drawing a sun around you with the movement of the arms. This may take a few rounds to find your perfect rhythm of breath to movement. 

•     Find a comfortable seat
•     Align and lengthen the spine 
•     Roll the shoulders back 
•     Straighten out both arms long
•     Place the palms on the ground and in line with the hips 
•     Close the eyes 

•     Take a slow breath in 
•     Flip the palms up 
•     Raise the arms out and up 
•     At the top of the inhale the hands meet overhead

•     Slowly release the breath 
•     Palms flip down
•     Arms float down toward the floor 
•     At the bottom of the exhale hands should reach the floor 

Repeat 
Continue for 5 minutes. 

 

Colleen Grady is a yoga instructor, wellness warrior, boho fashionista, jetsetter, biker babe, and soul searcher. She is currently living in Bali working as a graphic designer and wellness blogger. Check out her blog at www.mindbodycolleen.com & design business www.studioshakti.com