4-4 Breathing Exercise Tutorial

Learn how to do the 4-4 Breathing Exercise in this short tutorial. Breathwork can greatly reduce stress & anxiety in a minute or less. Learn how to calm the mind and live a happier & healthier life with YogiNest. Stay tuned for my top breathing exercises over the next few weeks and subscribe to our YouTube channel for more tutorials. 

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

Breathwork 101

What is breathwork? In this quick video I share a brief description of what breathwork is, why I love it, and how it can change your life. You can reduce stress & anxiety in a minute or less with simple breathwork exercises. Stay tuned for my top 3 breathing exercises over the next few weeks and subscribe to our YouTube channel for detailed tutorials.

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

4-4 Breathing Exercise

This is breathing technique #1 of the breathing series we’re doing over the next few weeks. It’s called 4-4 Breathing. You’ll be inhaling & exhaling, both for the count of 4. This is the 1st technique I teach new clients. It’s easy, quick to learn & you can do it anywhere. It’s great for beginners & experienced practitioners. 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 & teach you so much about yourself, emotionally & physically.  ⁠

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

Save this blog post to reference later!

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 is relaxed. We hold a lot of stress & tension in our jaws by 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. Let the inhales & exhales be slow & long. Filling the entire space between your bellybutton & collarbones.⁠

Inhale – Counting slowly… 1, 2, 3, 4. Remember 1 mississippi, 2 mississippi. ⁠

Exhale… 1, 2, 3, 4⁠

Inhale… 1, 2, 3, 4⁠

Exhale… 1, 2, 3, 4⁠

You may repeat this as many times as you’d like, but I would suggest doing this for a minimum of 30-60 seconds. 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 out & 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.

⁠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. ⁠

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

Daring to be Vulnerable

YogiNest is about to get REAL! If you couldn’t tell already YogiNest has gone through some major changes in 2020. There’s a good reason for that. That reason is me & my responsibility to share my story. I’ve learned so much since I started YogiNest. One of those things is that people are hiding their traumas. People are hiding everything related to mental health. We did that, as a culture, we made it unsafe to talk about, and I just won’t have it anymore! It took me a long time to stop hiding my traumas. It was terrifying, and even when I did start sharing my traumas I only shared them with my therapist. It was a good start but I was still so scared and ashamed of my story that I never fully opened up to anyone in my life. I was scared they would think of me differently, or think I was weird, or that something was wrong with me. When I started sharing my story with my therapist it was the most painful experience of my life, but then something magical happened…I felt free for the first time in my life! LIBERATED! It took a long time to start opening up to others, but I did, baby steps. Now, with my practice, people are opening up to me, and I’m holding space for them. I even share my story when I feel it might help, and let me tell you something, it opens doors I didn’t even know existed. We’re meant to share stories, even the bad ones, it’s part of being human. The human connection includes not only the good but also the bad, the dark corners and crevices of our life, and we all have them. So I’m going to get even more vulnerable, because of what I’m seeing in my sessions, I’m going to start sharing my story here. It’s going to be hard, scary, sometimes painful, and sometimes liberating, but I know for sure that it will help…even if it’s just one person. So buckle up because things are going to get weird. From this point forward YogiNest is all about vulnerability, sharing my story, and how you can heal from trauma through Yoga + Mindfulness techniques. Stay tuned, or walk away now, hahaha, cause it’s gonna get real!

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

S.T.O.P

S = Stop⁠⠀

T = Take a breath⁠⠀

O = Observe⁠⠀

P = Proceed⁠⠀

⁠Anytime you start to feel stress or anxiety creep up use the acronym, STOP!!!⁠⠀

⁠Stop! Take a nice deep inhale through the nose. Notice how the air is cool as it enters the nostrils. Now take a nice long exhale out of the nose. Notice that the air is now warm. Take another deep breath in through the nose, but this time on your exhale open the mouth and let it go, finding release and relaxation. Observe where you are. Observe your thoughts and emotions. Observe how the physical body feels. Now proceed. ⁠⠀

⁠Use this acronym any time you feel the need to bring your body and mind back into balance.⁠⠀

⁠I have found that this simple little exercise has taught me how to respond to stress more effectively. It allows me to have more control over how I react and shortens the amount of time stress and anxiety has “control” over the present moment. ⁠⠀

⁠Save this blog post so you can come back to it anytime stress or anxiety starts creeping up, and share it with others that might find it useful. Happy Monday.

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