Inhale while lifting the arms up; exhale while lowering the arms down. This can be a big or a small movement, using one or both arms. The important part is to move in one direction for the entire duration of the inhale, and another direction for the entire exhale. If the arms have limited mobility, any body part and/or movement can be selected, such as lifting and lowering the chin, bending and straightening the knee, rotating the palms up and down, and separating the hands, then bringing them together. Inhale, moving in one direction; exhale, moving in the other direction, concentrating on linking breath with movement.

Close your eyes and tune into your breath. Don’t try to change anything, just notice what is happening. Notice the quality of the breath … is it shallow or deep? Where do you feel it the most? Is it in your nostrils, your lips, your belly, or your chest? See if you can feel your ribs moving, or the way your clothing feels on your skin as you breathe. Notice the length of the breath to see if your inhalation and exhalation match, or if one is longer. Any time your mind wanders, just bring it back to the breath, noticing that the breath is a reflection of the mind and vice versa. See if you can become curious about each breath as it occurs. Don’t worry if the mind wanders; every time you notice it and bring it back, you are training the mind to be with the present, while learning to notice thoughts/emotions without getting carried away by them.

This breathing pattern increases parasympathetic tone and is very calming. Close your eyes, and tune into the natural rhythm of the breath. Next time you inhale, count the length of the inhale. On you exhale next, see if you can lengthen the exhale. For example, if you breathe in for a count of 4, see if you can breathe out for a count of 6. Continue breathing in this way, making the exhalation longer than the inhalation. If you become short of breath or anxious during this practice, just take a few breaths without counting, until you are ready to begin again. A slow, steady exhale can help you to calm your nervous system.

Close your eyes. Notice the flow of breath from your nostrils, which will most likely be more dominant on one side over the other. This practice will aim to even out the flow of air through the nostrils. On an inhalation, imagine breath flowing only through the right nostril, pause, and then imagine exhaling only through the left nostril. Pause again, then inhale through the left nostril, pause, and then exhale through the right nostril. Pause. Repeat this pattern, until it feels as if air is flowing equally between both nostrils. If imagining this is difficult, you can use your right hand to open and to close each nostril as you breath, using your thumb and ring finger to alternate the flow of breath, resting the index and middle fingers on the forehead. When the breath feels as though it is flowing evenly through both sides, lower the hands and rest in this state of balance for several minutes, or as long as you’d like.