Showing posts with label basic breathing. Show all posts
Showing posts with label basic breathing. Show all posts

SAMA VRITTI PRANYAMA - Balanced Breath

 


DURATION: 5 MINUTES

Calming, Balance, Mental Clarity, and Improved Circulation are some of the benefits.

By equating the lengths of inhalation and exhalation, this common procedure balances the energy in the body and mind. 

Sama Vritti is also the name of the energetic effect (here) that this technique produces, which is a relaxed and aware mind. This is still a good bet because you're not sure which pranayama technique to use.

1. Start by setting a timer for 5 minutes.

2. Encourage your eyes to close and feel your body relax in a relaxed sitting position or in Savasana (here) on the floor. Try Gyan Mudra or Chin Mudra if you'd like.

3. Take ten deep breaths and observe the normal pattern of your breathing, observing if your inhalation is faster or shorter than your exhalation.

4. Draw six counts of oxygen into your lungs using a long and steady inhalation. One second equals one count of oxygen, or the time it takes to chant “ m ”

5. Exhale slowly for six counts without pausing.

6. Do at least 12 rounds of balanced breathing.

7. Let go of the technique and note how the breathing changes. Allow your eyes to open gradually.

8. Keep a journal of your experience, noting any unusual sensations, development, or obstacles.

 

TIPS: Even if it takes some time to even out the air at first, you can ease the effort by slowing down the inhalation and exhalation of breath. You should use a metronome to count your breaths if you have one.


You may also want to read more about Pranayama and Holistic Healing here.




MAKARASANA PRANAYAMA: THE RELAXING CROCODILE

 


TIME : 10 MINUTES

Calming, Stress Relief, Restoration, and Improved Digestion are some of the benefits.

Using Makarasana, or Calm Crocodile pose, this practice amplifies the restorative effects of Diaphragmatic Breathing. Breathing into your belly button when lying down on your stomach strengthens your bond to your relaxing and grounded nervous system. If you're feeling panicked, stressed, or impatient, this approach is ideal.

1. Set a 10-minute timer for yourself.

2. Place a yoga mat on the floor and lie face down with your arms folded under your brow. Set your knees a few inches ahead of your shoulders so that your chest raises slightly off the ground. With your hips externally rotated and open to the floor, spread your feet as wide as your yoga mat and allow the inside arches to rest on the ground.

3. Close your eyes and calm your back, imagining your stomach lying on the ground. Soften some clenching, squeezing, or holding in your abdominal and pelvic muscles.

4. Observe your normal breath for 2 minutes without straining.

5. Begin to ease your breath as it moves down towards your abdomen. Breathing this way may seem counterintuitive at first because the belly is resting against the ground. It's fine to make a little attempt to get the breath there. Chest and rib cage mobility should be restricted. Continue to breathe and hold your breath in your abdomen for 5 minutes.

6. When you get yourself together, take a deeper, fuller breath and make small motions with your legs and feet. To counterpose, roll over onto your back and hug your legs against your chest for a few breaths. 7. 7. When you're ready, calm down and notice how the exercise has affected your mind, energy, and body.

8. Keep a journal of your experience, recording any strange feelings, development, or obstacles.

TIPS: If keeping your elbows down and your chest lifted feels like too much work or is sore, pull a blanket up and slip it underneath your chest for support. You should also rest a towel on the backs of your hands or wrists if your forehead is uncomfortable.

PRANAYAMA ~ NATURAL BREATHING

 


PERIOD: 5–7 MINUTES

ADVANTAGES: Calming and Stress Reduction

This basic technique gets you acquainted with the respiratory system and normal breathing rhythm. This basic perception will ground the mind and body without requiring any physical activity. This technique can be performed almost anywhere and, in any position, due to its low commitment.

1. Encourage your eyes to shut and relax your whole body in a relaxed pose, such as sitting tall or lying down in Savasana (here).

2. Without attempting to regulate your breath in any way, observe the instantaneous and normal rhythm of your breath, and experience it streaming into your nostrils on both inhalation and exhalation. You will note that your breath feels colder when you inhale and warmer when you exhale. Continue for a total of 10 easy breaths.

3. Bring the mind to the back of your lungs, where you can feel the feeling of your breath moving in and out. You may notice a change in feeling between inhalation and exhalation once again. Continue for a total of 10 easy breaths.

4. Pay attention to the area below your chest and rib cage. Feel the air flowing through the trachea and through the bronchiole channels when you inhale, as the alveoli (air sacs) in your lungs inflate. On exhalation, note how the lungs contract. Continue for a total of 10 easy breaths.

5. Bring your attention to your stomach. Feel the abdomen stretch outward as the diaphragm pulls downward on the inhalation. Feel the belly relax down into the spine while the diaphragm relaxes. Continue for a total of 10 easy breaths.

6. Finally, pay attention to the whole calm breathing mechanism in order. When you inhale, first feel the air in your nostrils, then in your throat, first in your chest and rib cage, and finally in your belly. Feel the belly relax as the breath moves out of the mouth, down the throat, and out the nostrils as you exhale. Repeat for another 10 to 20 breaths.

✺ Simply put: • Inhale: Nostrils > Throat > Rib Cage > Abdomen • Exhale: Nostrils > Throat > Rib Cage > Abdomen • Exhale: Abdomen > Rib Cage > Throat > Nostrils • Inhale: Abdomen > Rib Cage > Throat > Nostrils

7. Visualize the whole body as a single unit, breathing as a single organ. Allow your eyes to open gradually.

8. Keep a journal of your experience, recording any strange feelings, development, or obstacles.

TIPS: Being current with the breath at each point can be the most difficult aspect of this technique. In each step, count the breaths backwards from ten. Set a timer to help you control your time if you're worried about falling asleep during this (or any) session.