Prerequisites:
A rudimentary understanding of the anatomical and energetic aspects of your respiratory system (read: don’t try this without some initial instruction and supervision).
Caveat:
As with ALL pranayama exercises, tread deliberately and cautiously; allow your breathing to return to normal if you feel ANY degree of discomfort, jitters, etc.
Guarantee:
Practice some version of this every day for the rest of your life, and you will smile more often than you’ll frown.
The Daily Routine: (up to 2-3x a day)[and btw – try to get at least 20 minutes of fresh air every day as well]:
Roughly 5 minutes – “Snow Globe”
Do your own “Shake It Up Baby” happy dance; after a few minutes, settle into a comfortable, seated position keeping your body upright and balanced.
Roughly 10 minutes – Pranayama
Pre-flight “check-in”:
How are you feeling generally? Bring awareness to your:
“maya kosha” markers:
- heartbeat
- breath
- thoughts
“energy centers”:
- perineum
- genitals
- stomach
- chest
- throat
- brain
- crown of your head
Remind yourself why you’re doing this:
Anatomically, you’re using your diaphragm as a bellows to rhythmically stimulate your internal organs and the flow of oxygenated blood throughout your body. Energetically, you’re stimulating those same organs and blood flow at a cellular level, facilitating the proper functioning of your body/mind at an elemental, or energetic level.
Abdominal breaths (your stomach distends on the inhalation) – repeat 5-6x: SLOW, DEEP inhalation; SLOW, DEEP exhalation.
Thoracic breaths (your chest lifts on the inhalation) – repeat 5-6x: SLOW, FULL inhalation; SLOW, FULL exhalation.
Alternate nostril breathing – begin with 3-4 cycles – or more as time permits (keeping the length of inhalation, retention and exhalation roughly the same; remember you’re looking for smooth consistent rhythm as you breathe); increasing 1-2 cycles daily as appropriate up to 40 cycles. [Note: eventually, you’ll just practice alternate nostril breathing].
Alternate nostril cycle =
- close L; open R; inhale
- close R; retain
- open L; exhale, inhale
- close L; retain
- open R; exhale
Post-flight “check-in”:
Repeat the pre-flight check-in and observe any difference in your markers and energy centers; generally, you should feel more calm physically, energetically and mentally than before you started.
Roughly 5 minutes – Contemplation
Spend these few minutes contemplating consciousness. Remember the “1+1=2” exercise: two things are happening simultaneously: thinking and consciousness of the thinking. Perhaps the easiest way to recognize the distinction is to imagine what life might be like without one or the other: the ability to think, or consciousness. Without cognition, you’d be a vegetable – unable to process thoughts; without consciousness you’d be a robot – unaware of your own thoughts and actions! Remember, thoughts change constantly; consciousness never does.
Possible side effects: Weight loss (your appetite might wane), mild constipation, and peace of mind…and remember, practice makes perfect. 😉
