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This episode with Chantal will teach you some simple exercises to get the most out of every breath!  You'll love it!
LINKS
Instagram https://www.instagram.com/satuchantal/
Advanced Oxygen - https://oxygenadvantage.com/
Robin Rosenberg, "Restoring Prana" book.

Benefits of nose breathing - Overall health & wellbeing PLUS

• Improved sleep and energy 
• Fast recovery from stress 
• Endurance during stressful situations 
• Easier breathing with reduced breathlessness during exercise 
• Help with Asthma 
• Help with snoring 
• Help with sleep apnea 
• Help with chronic sinusitis 
• Better immunity defense through nose breathing than through mouth breathing 

Breath Light exercise.  2 times daily at your comfort level, 5-20 minutes at a time. Before meditation for 10 minutes.

• Imagine a piece of string gently pulling you upwards towards the ceiling. 
• Feel the space between your ribs widening. 
• With your mouth closed, jaws relaxed, breathe normally in and out through your nose. 
• Hands on your chest and tummy or on your lap. 
• Focus on the air flow as it moves in and out of your nose. 
• Feel the slightly colder air entering your nose, and feel the slightly warmer air leaving your nose. 
• Take a short slow breath into the nose and allow a gentle relaxed breath out. 
• Breathe 80% of your normal breath in slowly and gently 
• Breathing is light, quiet and still. 
• It is very important not to consciously interfere with your breathing muscles or restrict your breathing. 
• Don’t tense your stomach to reduce your breathing. 
• The goal is to feel a want or ‘hunger’ for air. To have a feeling that you would like to take in a bigger breath. 

Small breath hold exercise, up to 6 times a day 2.5 minutes each time

• Normal breath in and out through the nose. 
• Pinch your nose with your fingers and hold for 5 seconds. 
• Let go of your nose and breathe in and out through your nose for 10 seconds. 
• Breathe normally ten seconds. 
• Normal breath in, normal breath out and pinch your nose. 
• Let go, breathe in through nose. 
• Breathe normally for 10 seconds. Don’t change your breathing. Just breathe as normal. 
• You should not feel stressed while doing the exercise. If the air hunger is too much, then hold the breath for 3 seconds only. 

Practice nose breathing – at all times, also during the night
A bridge between body and soul – breathing, 10-30 minute a day.

• Sit comfortable, with straight back. 
• Relax your whole body, go through the parts of your body giving suggestion to let go and relax. Especially shoulders, neck, tummy, face, eyes, ears, mouth. Tuck your tongue at the upper palate of your mouth, not pushing the upper front teeth. 
• Start to watch your breath flow in in a very relaxed manner, just follow it. 
• Don't this time try to change it, just be with it. 
• Let it bring you inside of yourself for even deeper watching your breath. 
• When your mind wanders away from your breath, just bring it back very gently. No scolding. This is normal in a meditation practice. 
• Bring your attention now inside your heart. Ask yourself how does it feel to be me now in my life? Just be with the answers, no need to change anything, to do anything. 
• Come out gently. Keeping part of your attention inside your heart, while you are at the same time looking at the outside world. Enjoy the feeling of being present, conscious. 
• Smile and know all is well