When can I use throat control breathing?
· Anytime when anxious or stressed.
· When moving through postures or when holding them to support the body.
· Whenever you need a calming moment.
How do I do throat control breathing?
1. Get comfortable and settled. Relax your body but don’t slump!
2. Breathe through your nostrils until your breathing settles.
3. When ready, breathe out making a quiet ‘ha’ sound with your mouth open and then
breathe in through your nose. Repeat a few times, until your breathing becomes
smooth and steady.
4. Now close your mouth and breathe out with the ‘ha’ sound. The sound gets quieter in
your throat. Carry on breathing in through your nose as normal. Notice the soft gentle
tightening of your throat as your breath leaves your nose.
5. Once you feel happy breathing at step 2, practise until the sound becomes very quiet.
Aim to make the softest sound in your throat as you breathe out. A sound only you can
hear. This happens with practise. Repeat a few times until your throat control breathing is
smooth and steady again.
6. When you are happy with step 3, try to keep the soft and gentle tightening of your throat
as you breathe in too. Repeat a few times until your throat control breathing is smooth
and steady.
7. Now try throat control breathing while raising your arm. This develops your breathing.
Breath in, take your arms up and breath out bring your arms back down. Repeat a few
times.
8. Returning to stillness, relax your arms, and repeat a few rounds of throat control
breathing. Notice how you feel. Return to your normal breathing. Again, notice how you
feel.
Important practice note
If you feel hot, dizzy, or light-headed during this practice, notice how you are doing it. Are you being a bit too forceful with the throat tightening? Try a gentler and softer ‘ha’. If you still feel uncomfortable, stop practising and get advice.