LEARN HOW TO BREATHE

CALMING BREATH: 4-2-4

  1. Sit comfortably: upright in a chair with feet firmly planted on the ground, or cross-legged on the floor or any other stable place where you can be still.

  2. Breathe normally, close the eyes, and “drop in” to the present moment.

  3. Take one slow breath in through the nose (4 seconds).

  4. Suspend (hold) the breath for 2 seconds.

  5. Exhale slowly through the mouth (4 seconds).

  6. Pause and observe the body for a few moments, focusing on the heart’s rhythm. Relax any tension, and begin again.

  7. Repeat for 6-8 cycles, or approximately five minutes when first starting. You can try one to two times a day in the beginning of this practice, then use the gentle Calming Breath Technique anytime you feel anxious or in need of relaxation.

  8. Intervals can vary. Once you get this try 4:7:8

'MANTRA' BREATH

  1. Set up for Mantra Breath in a comfortable seat, just like Calming Breath above.

  2. While there are many mantras you can choose from, here is a simple phrase to begin with (or substitute with another that resonates more with you): 

  3. On the in-breath, say silently to yourself: Breathing in, I know that I am breathing in. Slowly take in air through the nostrils as you say these words.

  4. On the out-breath, say silently to yourself: Breathing out, I know that I am breathing out. Slowly release the air through your mouth (pursed lips gently) as you say these words.

  5. Mantra Breath can be not only calming, but also hypnotic or trance-like. Take your time going through a few cycles, perhaps for 3, 5, 7, or even 10 minutes. It can be helpful when first starting out to set a timer, so you can focus solely on breathing.

BELLY-HEART BREATH

  1. Some people like to be seated, while others prefer lying down for Belly-Heart Breath. Often, yoga teachers will incorporate this practice into the opening or closing of their classes, which is something you can also consider: adding Belly-Heart Breath at the end of your own personal yoga or mindful movement practice during savasana.

  2. In whatever comfortable position you find yourself, gently place one hand over your heart, and the other hand over your belly.

  3. Take a few moments to “settle” any waves of the mind, drop into the present moment, and simply observe the weight and warmth of your hands. Try not to force anything, but slowly begin to mindfully soften the hands, heart, and belly.

  4. As you inhale slowly through the nose, imagine gathering the breath from the low belly (underneath the belly button) up through the chambers of the abdomen, filling the lungs and finally arriving at the heart, filling it with a white light.

  5. Next, exhale slowly through the nose, imagine the white light washing down the belly into the lower hand and lower abdomen.

  6. Repeat the cycle of breathing from belly to chest, chest to belly, with an optional pause (as in Calming Breath) or optional mantra (Mantra Breath) to accompany the soft, intentional flow of air from one hand to the other.

  7. If it feels right in your body, after a few rounds (10-12 breath cycles or about 5 minutes), simply rest the palms on the knees (if seated) or on the floor, palms facing up (if laying down on your back) and allow yourself to observe how you’re feeling. Has anything shifted, softened? How is the rhythm of your heart? Is there any remaining tension you can release, starting in the face? Let go and be breathed.

THANKS TO ANIMA MUNDI HERBALS FOR THESE EXERCISES

NADI SHODHANA - ALTERNATE NOSE BREATHING

How to Practice Nadi Shodhana

Nadi shodhana (as with most pranayamas) is best practiced on an empty stomach. The early morning is an ideal time.

Choose a comfortable sitting position—either cross-legged on the floor (with a cushion or blanket to support the spine), or in a chair with your feet flat on the floor. Allow your spine to lengthen so that your back, neck, and head are erect throughout the practice. Gently close your eyes.

  1. Connect to your breath. Begin by taking a full, deep inhalation followed by a slow, gentle exhalation (CALMING BREATH)

  2. Inhale through the left nostril. Use the right thumb to close the right nostril. Exhale gently, but fully, through the left nostril. Keeping the right nostril closed, inhale through the left nostril and deep into the belly. As you inhale, allow the breath to travel upward along the left side of the body. Pause briefly at the crown of the head.

  3. Exhale through the right nostril. Use the ring and pinky fingers of the right hand to gently close the left nostril and simultaneously release the right nostril. Exhale through the right nostril, surrendering the breath down the right side of the body. Pause gently at the bottom of the exhalation.

  4. Inhale through the right nostril. Keeping the left nostril closed, inhale once again through the right nostril, allowing the breath to travel up the right side of the body.

  5. Exhale through the left nostril. Then again, use the right thumb to close the right nostril as you release the left nostril. Exhale through the left nostril, surrendering the breath back down the left side of the body. Pause gently at the bottom of the exhalation.

This completes one round of nadi shodhana. The same pattern continues for each additional round: inhale through the left nostril, exhale through the right nostril, inhale through the right nostril, exhale through the left nostril.

Repeat this alternating pattern for several more rounds, focusing your awareness on the pathway of the breath—up one side of the body (from the pelvic floor to the crown of the head) and back down the other side of the body (from the crown of the head to the pelvic floor). Keep the breath slow, gentle, fluid, and relaxed throughout the practice.

Nadi shodhana can be immensely rewarding, even when practiced for as little as five minutes on a regular basis, but practicing daily for 10–15 minutes offers even deeper benefits.

MORE ON THE BENEFITS FROM BANYAN BOTANICALS CLICK HERE