For people who are shy about speaking up, Simhasana pranayama is a great way to let out some noise. When you roar in Simhasana, your air should flow out freely. Do your best not to constrict the throat - this is all about freeing it up! The breath instead comes from contracting the abdominal muscles and the pelvic floor.
Resonant breathing is a uniquely-paced breathing exercise. Rather than settling into a timeless rhythm or counting numbers, you’ll be sticking to a set number of complete breaths per minute. Resonant breathing, also known as coherent breathing, has been shown to maximize your heart rate variability (HRV).
What if you used walking to be mindful? If you find sitting still with your eyes closed to be a little slow, this is a slightly more energetic way of keeping your attention focused and your eyes open. Mindful walking is an easy way to center yourself in the here and now.
As your conscious mind steps out of the way bit by bit, your preconceived notions, assumptions, and baggage go with it. In between letting it all go and pure mindless mindfulness, there’s the stage of concentration, also known as Dharana.
Rather than focus on attaining a quality you already possess, you could instead remind yourself that these qualities are already there. This is the purpose of a sankalpa. Rather than saying “I will,” you are declaring “I already am.”
Take a deep breath in, and then a deep breath out. Now do it one nostril at a time. Otherwise known as Nadi Shodhana Pranayama, nose breathing is just about one of the easiest, most healthy calming and meditation techniques on hand. As long as you're not congested.