99 Breathing Grounding Techniques

1. Progressive muscle relaxation breathing – tensing and relaxing each muscle group while breathing deeply to release tension and promote relaxation.
2. Diaphragmatic breathing: Also known as belly breathing, this technique involves breathing deeply into the belly rather than shallowly into the chest. Place one hand on your chest and the other on your belly. Breathe in deeply through your nose, allowing your belly to expand, then exhale slowly through your mouth, feeling your belly fall.
3. Three-part breath – inhaling into the belly, chest, and upper chest in succession to fully oxygenate the body.
4. Pursed-lip breathing – inhaling through the nose and exhaling through pursed lips to increase the resistance of the breath and promote relaxation.
5. Triangle breathing – inhaling for a count of 3, holding for a count of 3, and exhaling for a count of 3 to promote relaxation.
6. Coherent Breathing: Inhale for 5 counts and exhale for 5 counts.
7. Equal breathing – inhaling and exhaling for an equal count to balance the breath and calm the mind.
8. Square Breathing: Inhale for a count of 4, hold for 4, exhale for 4, and hold for 4.
9. Equal Breathing: Inhale for a count of 4 and exhale for a count of 4.
10. Victorious Breath: Inhale for a count of 4, hold for a count of 16, and exhale for a count of 8.
11. 1:4:2 Breathing – Inhale for 4 seconds, hold the breath for 16 seconds, and exhale for 8 seconds.
12. 2:1 Breathing: Inhale for 4 and exhale for 8.
13. Counting Breaths: Count your inhales and exhales up to 10 and then start over.
14. Equal Breathing with Hold: Inhale for 4, hold for 4
15. 4-7-8 breathing: Breathe in through your nose for 4 counts, hold for 7 counts, then exhale slowly through your mouth for 8 counts. Repeat for several minutes, focusing on the rhythm of your breath.
16. Anulom Vilom Pranayama: This is a yogic breathing technique that involves alternate nostril breathing. Close your eyes and inhale through your left nostril, then close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, then close your right nostril with your thumb and exhale through your left nostril.
17. Bhramari Pranayama: Sit comfortably and place your fingers over your eyes, with your thumbs covering your ears.
18. Kapalabhati Breathing: Rapidly contract your diaphragm while exhaling through your nose, followed by a slow inhale.
19. Nadi Shodhana – Alternate nostril breathing, inhale through the left nostril, close the left nostril, exhale through the right nostril, inhale through the right nostril, close the right nostril, exhale through the left nostril, and repeat.
20. Sama Vritti:(Box Breathing) Inhale for 4 counts, hold for 4, exhale for 4, and hold for 4.
21. Sheetali Pranayama: Curl your tongue and inhale through your mouth, then exhale through your nose. This technique can help reduce stress and anxiety.
22. Sheetkari Pranayama: Gently press your teeth together and inhale through your mouth, then exhale through your nose. This technique can also help reduce stress and anxiety.
23. Sitali breath – inhaling through the mouth with a curled tongue and exhaling through the nose to cool the body and calm the mind.
24. Ujjayi Breath: Inhale deeply through your nose and then exhale through your mouth, making an “ocean” sound. Breathing deeply through the nose with a slight constriction in the throat to create a soft, ocean-like sound and promote relaxation. Inhale deeply through your nose, then exhale through your nose while partially closing the back of your throat. This technique can help calm the mind and body and promote relaxation.
25. Victorious breath (Ujjayi Pranayama): This is a variation of ujjayi breath that involves breathing in and out through your nose while partially closing the back of your throat, but with a slightly different rhythm. Inhale for a count of 4, then exhale for a count of 6 or 8.
26. Segmented breathing – inhaling in short bursts and exhaling in long, slow breaths to regulate the breath and promote relaxation.
27. Breath counting – counting the breaths to focus the mind and calm the body.
28. Resonant breathing – breathing at a rate that resonates with the body’s natural frequency to promote relaxation and well-being.
29. Humming breath – making a humming sound while exhaling to soothe the nervous system.
30. Ocean breath – inhaling and exhaling through the nose while constricting the throat to create a wave-like sound.
31. Bumblebee breath – making a humming sound while exhaling to soothe the nervous system
32. Bee’s Breath: Inhale deeply and exhale while humming like a bee.
33. Lion’s breath – inhaling deeply and exhaling forcefully while sticking out your tongue to release tension in the face and throat.
34. Lion’s roar breath – inhaling deeply and exhaling while making a loud, forceful roar to release tension and energize the body.
35. Breath of fire – a rapid, rhythmic breathing pattern through the nose to invigorate the body and mind.
36. Coherent breathing – breathing at a rate of 5 breaths per minute to synchronize the heart rate and calm the nervous system.
37. Guided imagery breathing – visualizing a peaceful scene while breathing deeply to promote relaxation and calm the mind.
38. Mindful breathing – paying attention to the sensations of the breath to focus the mind and promote relaxation.
39. Candle flame breath – inhaling deeply and exhaling while visualizing a flickering candle flame to promote relaxation and focus the mind.
40. Victory breath – inhaling deeply and exhaling while visualizing a victory symbol to promote confidence and inner strength.
41. Inner smile breath – inhaling deeply and exhaling while visualizing a smile on the inside of your body to promote relaxation and well-being.
42. Heart breath – inhaling deeply and exhaling while visualizing a soft, warm light glowing in your chest to promote relaxation and love.
43. Loving-kindness breath – inhaling deeply and exhaling while sending loving-kindness to yourself and others to promote compassion and well-being.
44. Rooted breath – inhaling deeply and exhaling while visualizing roots growing from the soles of your feet into the earth to promote grounding and stability.
45. Oceanic breath – inhaling and exhaling deeply while visualizing the rhythm of the ocean to promote relaxation and calm the mind.
46. Purity breath – inhaling deeply and exhaling while visualizing a bright, pure light cleansing your body and mind to promote purification.
47. Timeless breath – inhaling and exhaling while visualizing timelessness to promote a sense of eternity and connection to the universe.
48. Silent breath – inhaling and exhaling silently to promote inner stillness and calm the mind.
49. Light breath – inhaling and exhaling while visualizing a bright, radiant light surrounding your body to promote relaxation and well-being.
50. Rainbow breath – inhaling and exhaling while visualizing the colors of the rainbow to promote relaxation and stimulate the senses.
51. Bliss breath – inhaling and exhaling while visualizing a state of bliss and joy to promote relaxation and happiness.
52. Grounding breath – inhaling and exhaling while visualizing a grounding cord connecting your body to the earth to promote stability and balance.
53. Lunar breath – inhaling and exhaling while visualizing the phases of the moon to promote relaxation and connection to nature.
54. Solar breath – inhaling and exhaling while visualizing the sun’s rays filling your body with warmth and energy to promote vitality and well-being.
55. Abundance breath – inhaling and exhaling while visualizing abundance and prosperity to promote a positive mindset and attract abundance.
56. Flow breath – inhaling and exhaling while visualizing the flow of a river to promote relaxation and a sense of movement.
57. Courageous breath – inhaling and exhaling while visualizing a courageous act to promote inner strength and bravery.
58. Divine breath – inhaling and exhaling while visualizing a divine light filling your body to promote spiritual connection and well-being.
59. Forgiveness breath – inhaling and exhaling while visualizing forgiveness and releasing resentments to promote emotional healing and well-being.
60. Freedom breath – inhaling and exhaling while visualizing freedom and liberation to promote a sense of release and letting go.
61. Gratitude breath – inhaling and exhaling while focusing on gratitude and appreciation to promote a positive mindset and well-being.
62. Joyful breath – inhaling and exhaling while visualizing a joyful experience to promote happiness and positivity.
63. Calming breath – inhaling and exhaling while visualizing a calming scene to promote relaxation and peace.
64. Renewal breath – inhaling and exhaling while visualizing renewal and regeneration to promote healing and well-being.
65. Insightful breath – inhaling and exhaling while visualizing insigh
66. Slow Inhalation: Inhale slowly for a count of 4, hold for a count of 2, and exhale for a count of 4.
67. Humming Breath: Inhale deeply and exhale while humming.
68. Balloon Breathing: Imagine your stomach is a balloon that inflates as you inhale and deflates as you exhale.
69. Stomach Vacuum: Exhale fully, pull in your stomach, and hold for a few seconds before releasing.
70. Fire Breath: Inhale and exhale rapidly through the nose with equal emphasis on each.
71. Full Yogic Breath: Inhale slowly, filling up your lungs and belly, and exhale completely.
72. Three-Part Breath: Inhale deeply into the belly, then the chest, and finally the upper chest. Exhale in reverse order.
73. Belly Breathing: Breathe deeply into your belly, filling it up like a balloon with each inhale and then exhale slowly.
74. Pursed Lip Breathing: Inhale slowly through the nose and exhale through pursed lips as if blowing out a candle.
75. Tense and Release Breathing: Inhale while tensing your muscles, then exhale and release the tension.
76. Ocean Breath – Inhale and exhale through the nose while constricting the back of the throat to create an ocean-like sound.
77. Staircase Breathing – Inhale, hold the breath for a few seconds, and exhale. With each breath, increase the length of the inhale and hold.
78. Hissing Breath – Inhale through the nose and exhale through the mouth while making a hissing sound.
79. Candle Breathing – Light a candle and place it in front of you. Inhale and exhale while trying to keep the flame still.
80. Skull-shining breath – a rapid, forceful breathing pattern through the nose to energize the body and clear the mind. Rapidly inhale and exhale through the nose while pulling the belly in and out
81. Cooling Breath – Curl the tongue into a tube shape and inhale through the mouth. Exhale through the nose.
82. Warrior Breath – Rapidly inhale and exhale through the nose while holding the arms up in a warrior pose.
83. Three-Part Breath – Inhale deeply into the belly, ribs, and chest, and then exhale in reverse order.
84. Breath of Joy – Inhale deeply through the nose while raising the arms, hold the breath while clapping the hands together, and exhale while bending forward and making a whooshing sound.
85. Lengthening Breath – Inhale deeply and exhale slowly, making the exhale longer than the inhale.
86. Resistance Breathing – Inhale normally, exhale through pursed lips, as if blowing out a candle, and hold the breath out for a few seconds before inhaling again.
87. Mountain Breathing – Stand with feet shoulder-width apart and inhale while raising the arms. Exhale while lowering the arms and bending forward.
88. Seated Forward Fold Breathing – Sit with legs outstretched, inhale while raising the arms, and exhale while bending forward and reaching for the toes.
89. Butterfly Breathing – Sit with the soles of the feet together and inhale while raising the arms. Exhale while lowering the arms and leaning forward.
90. Shoulder Shrugs – Inhale while raising the shoulders and exhale while lowering them.
91. Figure Eight Breathing – Inhale while tracing a figure-eight with the nose and exhale while reversing the pattern.
92. Feather Breathing – Inhale slowly and deeply through the nose, and exhale through pursed lips as if blowing on a feather to keep it in the air.
93. Humming breath: Sit comfortably and take a deep breath in, then exhale while humming. This technique can help calm the mind and body and promote relaxation.
94. Single nostril breathing: Cover one nostril with your thumb and inhale through the other nostril. Then switch, exhaling through the nostril you just breathed in from and inhaling through the other nostril.
95. Seated breath of fire: Sit with your back straight and take short, rapid breaths in and out through your nose. Focus on your breath and allow it to energize and invigorate you.
96. Pursed lip breathing: Inhale deeply through your nose, then exhale slowly through pursed lips, as if you are blowing out a candle. This technique can help promote relaxation and reduce stress.
97. Skull shining breath (Kapalabhati): Sit comfortably and take a deep breath in, then forcefully exhale through your nose while contracting your belly muscles. Then allow your inhale to happen passively. Repeat for several rounds, focusing on the forceful exhale.
98. Deep sighing breath: Take a deep breath in and exhale with a loud sigh. Repeat several times to release tension and promote relaxation.
99. Lion’s breath: Sit comfortably and take a deep breath in, then exhale forcefully through your mouth while sticking out your tongue and making a loud “ha” sound. This technique can help release tension and promote relaxation.

Conclusion

Learning to breathe properly is one of the most important skills for managing stress and healing from trauma. The simple act of taking a deep breath can help to calm the mind and body, reduce anxiety, and bring a sense of grounding and presence to the present moment. Whether you are dealing with chronic stress, PTSD, or just looking for ways to improve your overall well-being, incorporating breathing techniques into your daily routine can be incredibly beneficial.

So take a deep breath, slow down, and take control of your mind and body. With practice, you can harness the power of your breath to bring peace and healing into your life.