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Cool-Down & Relaxation

Deep Diaphragmatic Breathing

Pranayama

Stress ReductionRelaxationBreath ControlNervous System Regulation

Benefits

  • Reduces stress and anxiety
  • Calms nervous system
  • Lowers blood pressure
  • Improves oxygen circulation
  • Promotes mental clarity
  • Enhances relaxation response

How to do Deep Diaphragmatic Breathing

  1. Sit comfortably in Seated Mountain Pose
  2. Place one hand on chest, one hand on belly
  3. Close eyes or soft gaze downward
  4. Relax shoulders
  5. Observe natural breath for a few cycles
  6. INHALE slowly through nose (4 counts):
  7. - Fill belly first (hand on belly rises)
  8. - Then ribcage expands
  9. - Finally, chest lifts slightly
  10. Brief natural pause at top
  11. EXHALE slowly through nose (6 counts):
  12. - Release chest first
  13. - Then ribcage
  14. - Finally, belly draws in
  15. Brief natural pause at bottom
  16. Continue for 5-10 minutes

Breathing

  • Inhale: 4 count (or comfortable count)
  • Exhale: 6 count (or comfortable count)
  • Ratio: Exhale slightly longer than inhale
  • Keep breath smooth and controlled

Hold: 5-10 minutes.

Safety notes

Focus on slow, deep inhales and exhales to promote mental calmness

Modifications

Make it easier

  • Shorter breath counts (inhale 3, exhale 4)
  • Keep both hands on belly only
  • Practice for shorter time (2-3 minutes)
  • Keep eyes open if closing causes dizziness

Make it more challenging

  • Longer breath counts (inhale 6, exhale 8)
  • Add gentle breath retention (2 counts)
  • Practice for 15-20 minutes
  • Combine with visualization

Common mistakes to avoid

  • Forcing breath too deep
  • Breathing only into chest
  • Holding breath uncomfortably
  • Creating tension in body
  • Moving too quickly
Practise with guided video → All exercises