Pranayama Breathing (Preview)

 

Pranayama ( breathing in Sanskrit ) is so important to developing in any aspect of your life. Breathing exercises help regulate and balance your body, mind, and spirit. Prana ( vital life force energy ) can become unbalanced – this is where pain, illness, and disease come from. Bringing awareness to your breath on a conscious level will create a positive shift in your body, mind, and spirit.

Pranayama Exercise to Open the Heart-3 Part Breath

Many of us have shallow breathing patterns – habits developed from compounded posture from sitting, driving, etc. This lack of oxygen to your blood vessels can create strain on your heart, lungs, and brain. Benefits of this pranayama exercise:

  • increased oxygen supply which will decrease stress and anxiety
  • creates awareness to the present moment and calms the mind
  • grounding

The three part breath refers to your abdomen, diaphragm, and chest.

Beginning posture, with your right hand over your heart and your left hand over your belly button. You can do this sitting comfortably or lying down comfortably; keep the spine long however you decide to be.

Next inhale from the bottom of your stomach through your nose, continue this inhalation up through your rib cage, and finish the inhale in your upper chest.

Then exhale ( done through the nose) is completely reversed – from the upper chest, down the ribs cage, and ending in the lower stomach.

Use a consistent in and out count. Beginning count is 3 counts in and 3 counts out – when you are ready and able, add more. Always honor your body and where you are at. Let go of ego and where you “should” be.

I recommend to do this exercise 3 times a day – in the morning before you start your day, in the afternoon prior to lunch, and before bed. 1 minute each time.

That’s it! Set the small goals – meet them and then add more. Eventually you may work your way up to 20 minutes each round! For now, start small and you will still receive the same benefits!

Suggested Practice

For optimal results do this breathing exercise everyday, three times a day, for one week. Mid week or for bed time add in lesson two, alternate nostril breathing.

Good Luck! Try your best and honor your effort what ever that may be. Namaste.

Back to: Yogi, Off the Mat