10 Count Breathing Exercise

This is breathing technique #3. It’s also the final technique of the breathing series we did over the last few weeks. This one is called 10 Count Breathing. You inhale & exhale for the count of 10 & then begin at 1 & start again. This is the 3rd technique I teach new clients. It’s a little more time consuming & requires a little more attention than the others but it’s my absolute favorite! I use this religiously, especially when I can’t sleep or when I have to fly & it works like a charm. Breathing techniques can help you connect body + mind. They are part of my yoga, meditation & mindfulness classes. They’re great for stress, bring oxygen into the body, can help you heal & can teach you so much about yourself, emotionally & physically.  ⁠

⁠HOW: I’ve posted a tutorial on my IGTV & YouTube.

Save this blog to reference later!

You can do this lying down, before or after yoga or exercise, sitting on the couch, in your car, on a walk, at work, anywhere. Breathing techniques are helpful in a pinch; during stressful situations, heavy traffic, when you can’t sleep or are feeling anxious. ⁠

Before you begin this breathing meditation start by taking a nice, long, slow, deep breath in through your nose. On your exhale, open your mouth and let it go. Let your exhale be audible, the sound you would make if you were fogging up a window, mirror, or a pair of glasses. A gentle sigh works too, or let it be as loud as you’d like. If you’re in a crowd I’d still like you to do this but it can be quiet, I promise no one will even notice. If it’s accessible to you, you may place your hands on your belly, on your heart, or one hand on your belly and one hand on your heart. It will be nice to feel your breath under your hands, and allows you to move deeper inside of yourself, amplifying the experience. You’ll still get the same benefits if this is not available to you at the moment. As with the placement of your hands, if it’s accessible to you, you may now close your eyes. Whether or not you’re closing your eyes, make sure the face & jaw are relaxed. We hold a lot of stress in our jaws, clenching the jaw together. You may open and close the mouth a few times here, then let the tongue rest gently between the bottom teeth. Allow your shoulders to melt down away from your ears, giving your neck lots of space to release & relax. Then begin your counting exercise.

Inhaling & Exhaling through your nose. Count slowly as follows: (Remember 1 Mississippi, 2 Mississippi)

🙂Inhale 1, Exhale 2
🙃Inhale 3, Exhale 4
🙂Inhale 5, Exhale 6
🙃Inhale 7, Exhale 8
🙂Inhale 9, Exhale 10

Then begin again at 1 & start again. If at any point you find you’ve wandered off or are at 15 or 20 just start over at 1.

You may repeat this as many times as you’d like, but I would suggest doing this for a minimum of 1-3 minutes. You can set a timer on your phone. The longer and more often you do this exercise the more you’ll feel the benefits, but I can tell you from experience that if you’re in a very stressful situation, or you’re having a panic attack, doing 1 solid round will definitely make you feel less stressed & less anxious. You’ll feel your heart rate decrease, blood pressure will lower, your physical body will feel less tense, your thoughts will slow down. You’ll be pulling yourself out of the fight-or-flight response and into the parasympathetic response, which is much better for your general health & well-being.

⁠NOTE: Not all breathing techniques should be done while driving but the 3 that I’m providing over the next few weeks should be fine. If you find yourself becoming too relaxed, lightheaded, or distracted avoid using them while driving.

BENEFITS:⁠
🌿Improve mental & physical well-being⁠
🌿Promotes deep relaxation ⁠
🌿Improves emotional state⁠
🌿Reduce stress & anxiety levels⁠
🌿Can boost immunity⁠
🌿Can help you process emotions & heal emotional pain, grief & trauma⁠
🌿Can reduce the symptoms of chronic pain, depression & PTSD⁠
🌿Help you work through anger issues⁠
🌿Can reduce the symptoms of the emotional effects of illness⁠
🌿Improves energy levels

Book a FREE consultation today and learn more about how breathing exercises can help you!

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Benefits of Breathing Techniques

Over the next few weeks I’m going to be sharing my top 3 breathing techniques. I teach all 3 of these to my new clients. They are easy, accessible & actionable. I think they’re great for beginners & advanced students alike. You don’t have to have any special skills to do these techniques, you just need to know how to breath & I think you’ve probably got that one figured out since you’re reading this. You can do them anywhere & anytime, just like how you’re breathing wherever you are right now. That’s how simple this is. I love doing these breathing techniques lying down but I find they’re very helpful in a pinch; during stressful situations, heavy traffic, when I can’t sleep & when I’m feeling anxious. Breathwork is MAGIC! Keep an eye out for these techniques, they’ll be posted one-by-one over the next few weeks. I’ve added some benefits below.  

→ Improve mental & physical well-being

→ Promotes deep relaxation 

→ Improves emotional state

→ Reduce stress & anxiety levels

→ Can boost immunity

→ Can help you process emotions & heal emotional pain, grief & trauma

→ Can reduce the symptoms of chronic pain, depression & PTSD

→ Help you work through anger issues

→ Can reduce the symptoms of the emotional effects of illness

→ Improves energy levels

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo by: @jessicaczarneckiphoto

YogiNest’s Mission

YogiNest’s voice is changing! As I grow and change, YogiNest too will grow and change, and that’s exactly what’s happening.

I’ve been working with clients for almost 5 years now & I’ve noticed that the stigma surrounding mental health is VERY REAL & VERY SERIOUS! 

I’ve actually been part of the problem, as my fear and vulnerability has kept me from talking about my own mental health. I’ve talked about why YogiNest exists, or at least why it was created in 2015, but that why is changing. Yes my struggle with Lupus still fuels my desire to help those who might also be struggling with an illness, but the thing that’s calling, screaming rather, for my attention over and over is a lot of unchecked trauma and hidden mental health concerns. Over 90% of my clients are practicing mindfulness with me and most of them have 1 thing in common, they’ve been struggle with unresolved traumatic issues a majority of their life and little has eased their affliction…but guess what…MINDFULNESS IS WORKING!!!

And so this is my mission:

-> To share my story! To be more vulnerable and raw! All of us have a story, all of us struggle from time to time. This is normal and my goal is to normalize the crap out of mental health concerns because enough is enough! You are not broken! And you are not alone!!! 

-> I’ll still be teaching yoga full time BUT mindfulness will be my main focus. My goal is to teach you as many actionable tools as I can. I want mindfulness to be accessible to all. It works!!! I’ve seen it over and over again. 

-> To teach “The YogiNest Method,” 1 part movement, 1 part mindfulness. You need to move your body, it’s important for your mental health. You can physically work out whatever issues are keeping you from your full potential + it feels damn good. You also need to check in with your mental self, this is imperative! Where are you today? Ask yourself without judgment and then use mindfulness tools to work through those feelings. Nothing is more freeing!

-> To be honest, to be organic, to build a strong community that feels safe talking about mental health <—- this is the big one! 

I want to build a community that feels safe, a space that allows you to openly talk about mental health. We’ve all been touched by it, whether from our own internal struggles or watching someone we love struggle. Let this be your safe space to talk about whatever feels necessary to you.

This is a judgment free zone & you are not alone xoxo

Book a session today! You may fill out our contact form, call us at 323-849-0039 or shoot us an email jenna@yoginest.com

Photo by: @heidizumbrun  

The Story Behind YogiNest

People often ask me why I started YogiNest. They wonder why I didn’t just go and get a job at a yoga studio (trust me sometimes I do too, running a business is hard work, hahaha). While starting your own business is not for the faint of heart it truly is so rewarding, even if you’re only able to change one person’s life. YogiNest is hard work, but seeing how it affects the lives of my students is the gift that makes it worth it.

Continue reading “The Story Behind YogiNest”