This breathing practice is a wonderful tool to help integrate the autonomic, para-sympathetic, and sympathetic nervous systems. Soothing to the mind and body, this practice is best begun at three minute intervals. The breath should be tailored to each individuals history of health and lung capacity. Additionally, any other contraindications (ex: glaucoma, hight blood pressure) should be considered before trying this breathing practice.
To Begin, find a comfortable seat. This may be on the floor, on a cushion, or in a chair - whichever option offers the most comfort.
Close down the eyes, and find a few rounds of deep inhalation through the nose, and deep exhalation out the mouth. Feel into your seat, and scan the body gently. Once you feel grounded, you will begin the breathing practice listed below:
1. On the inhale, breathe through the nose to a count of 6. During the inhale, envision and feel the breath traveling down the spine.
2. There are no pauses between the breath.
3. On the exhale, breathe through the nose and mouth to a count of 8. During the exhale, envision and feel the breath traveling up and out the spine.
4. Please remember that if this breath count is too long, it should be modified to meet your body's needs.
5. Continue for 3 minutes, then stop. This practice can be used throughout the day.
Breathing is an incredible tool that can help return us to our present-moment awareness, synchronize the triune brain (reptilian, limbic, and the neocortex), calm the nervous system, strengthen our lung capacity, and so much more.
Guest post courtesy of Amanda Fiorino, Yoga Junction lead teacher and director of the non-profit, Empower Shakti International.
