Bellows Breath and 478 Breathing

Blocks and Bushes - N. Carlson

Bellows Breath

There are several breathing techniques available to modify an individuals awareness level.  The bellows breath is useful for improving alertness and bringing oxygen into the lungs. Repeated practice will improve the effect.

Technique

1. Inhale air through nose for approximately 5 seconds filling up the diaphragm so the belly moves out followed by an expansion of the chest.
2. Exhale out forcefully through the nose in short bursts for approximately 5 seconds.   
3. Repeat steps one through 2 five times.
4. Take final inhalation and exhale out without holding breath. 

As always, clear these breathing techniques with a health care provider to make sure there are not unintentional negative health effects.  This technique may cause a light-headed feeling.

Side note: Keep a facial tissue close by as this technique may result in nasal discharge.

478 Breathing

There are several breathing techniques available to modify an individuals awareness level.  The 478 breathing technique is useful for calming and to regain control in stressful situations. Repeated practice will improve the effect.

Technique 

1. Inhale air through nose for 4 seconds filling up the diaphragm so the belly moves out followed by an expansion of the chest.
2. Hold breath for 7 seconds.
3. Exhale out through the nose for 8 seconds.  
4. Repeat steps one through 3 five times.
5. Take final inhalation and exhale out without holding breath. 

As always, clear these breathing techniques with a health care provider to make sure there are not unintentional negative health effects.  

This specific breathing techniques is referenced in the Great Courses series "How to Boost Your Mental and Physical Energy" by Kimberlee Bethany Bonura

Bellows and 478 breathing - Approx. 2 minutes