High Priestess Lydia
High Priestess
- Joined
- Sep 20, 2017
- Messages
- 7,711
“Life is in the breath” – Thoth
We have constant external stimuli through our eyes and ears. Especially now with smartphones and globalism, being overly-connected with information and notifications that are deemed “urgent” but aren’t actually important. This takes a toll on or brain, mind, nervous system, and overall well-being.
From a previous post I wrote:
When you take the time to shut all that off and focus inward, you can find peace and reconnect with your Self. “When the mind is silent the soul can speak” - BKS Iyengar. When you focus on your breath, your breathing will automatically become longer and deeper. Your heart rate will then decrease, and you will feel calmer. This is why focusing on the breath is so commonly taught now even in non-spiritual settings, because its therapeutic effects are instant and proven.
Much of stress comes from your thoughts, chaotic thoughts, rumination, being unprepared to manage the situation which comes from a lack of necessary mental planning. Stress causes shallow breathing, and shallow breathing causes stress, keeping you in a harmful loop. When you rise above these thoughts and gain a new perspective, it helps you to not fall into the trap of your programmed automatic reactions, and you will find peace and clarity.
Ancient Yoga was centered mainly on breathing techniques, not physical asanas. There were only a limited number of asanas then, but that is a topic for another post. The breathing techniques (pranayama) were the gateway to enlightenment. We have and need more physical asanas now, but again, that is for a later post. My point is, do not neglect your breath.
Focusing fully on your breath allows you to tune in to yourself. Altering your breath for specific exercises will give you different effects to benefit you at that time; more on this near the end of this post.
When you begin your breathing exercise or any yoga, first tune in to your breath as it is in that moment. Don’t immediately alter it, just note how it is right now, if it is shallow or rapid, or uneven, for example. Take note of it, and think about your current state of being. And then do long deep breathing, or any other breathing exercise, followed by the rest of your yoga practice. Continue focusing on your breath as often as you can while doing hatha yoga, aiming to make your breath smooth, even, steady; within your control.
The effects of Hatha yoga are amplified if you first tune in to your breath, then do long deep breathing for at least a minute, then alternate nostril breathing (for the amount of rounds that is best for you). This sequence allows your body to take in more prana, generate more prana, balance the mind and soul, and initiates your soul to unite with your body while you perform your asanas.
Any time in your day, while doing chores or leisure time, tune in to your breath and focus on it. Try to take longer and deeper breaths. This should be through your nose, as we are meant to breathe.
When you breathe like this, relax your midsection. Many people suck their stomachs in to appear thinner when they notice themselves in the mirror or think other people are looking at them. Sit or stand comfortably, loosen your belt if you’re wearing one, or change your clothes into something comfortable. Now relax your belly, and breath fully into your lungs, right to the bottom of your lungs. This will push your belly out as you inhale, because your diaphragm is pushing your abdominal organs down and forward to make room for the breath.
If you keep taking short and shallow breaths to restrict your midsection from moving, you are sending stress signals to your body and mind. So if you are in public and want to look trim, then make sure to relax your breathing for a period of time every day, preferably morning and night, to compensate and relax your mind.
Inhale deeply, feel your belly pushing out, then exhale and feel your belly drawing in as much as possible to squeeze out all the air. Repeat for however long you would like. This natural rhythm of in and out is very soothing and trance-inducing. Doing this at night will help you sleep better. You will be quite literally rocking yourself to sleep like a baby.
Performing long deep breathing at least once a day every day is especially beneficial for those with mental or physical ailments that are caused by stress, such as depression, anxiety, panic attacks, chronic fatigue, chronic pain, inflammation, digestive problems, and more. Much research has been done, you can easily find endless articles about this.
Some interesting things about your breath and what it says about your state of mind (internal) and your life (external):
-An inability to hold the breath for even a brief moment on the inhale shows one feels they are unworthy, not deserving of good things or a better life, not able to grow and expand in life.
-An inability to hold the breath for even a brief moment on the exhale shows a fear of losing control, lack of grounding, unable to “go with the flow”.
-An inability to take long slow deep breaths shows instability in the mind and life, a chaotic mind prone to panic, and a lack of personal power and self-control.
-An inability or dislike to breathe rapidly shows a feeling of being unprepared for spontaneity, or a reluctance for change.
All of these can be remedied through meditation, and mental and spiritual work on yourself.
Additional information regarding the Pranayama listed in ToZ:
-Sithali is cooling and calming. Especially beneficial for Pittas.
-Sitkari is cooling, and a good substitute for those who cannot perform Sithali. Especially beneficial for Pittas.
-Ujjayi generates heat and increases focus. Especially beneficial for Vatas and Kaphas.
-Breath of Fire (Kapalabvati) is energizing, heating, detoxifying, improves digestion (do not do right after eating). Especially beneficial for Kaphas.
-Sun/Moon breath (alternate nostril breathing) harmonizes yin and yang, balances the left and right hemispheres of the brain. Balances all Doshas.
New Pranayama:
Krama Pranayama, also known as 3-part breath. This will relax and reduce stress and is beneficial for all Doshas.
Do each section in thirds of your natural full inhalation. You will need to practice a few times before getting it right.
-Inhale for a third of your breath into your lower abdomen, expanding it; pause.
-Inhale for another third of your breath into your ribs, expanding them; pause.
-Inhale the final third of your breath into your chest and collarbones, expanding them; pause. You should have a full breath of air by this point.
-Exhale in a smooth long breath.
-Repeat however many times you want, 5-10 should be enough.
Padadhirasana Pranayama. This is extremely helpful for those of you with a deviated septum or one nostril blocked due to a cold or allergies. It gives the same effects as alternate nostril breathing. Balances all Doshas.
This is to be done over your clothes, there is no need to touch your skin with your hands; doing so will not amplify the effects.
-Place each hand, fingers straight or a bit curved but not in fists, under the opposite armpit, with the thumb in front of your armpit pointing up to your shoulder. Your arms will be crossed in front of your chest. The crook of the front of your armpit will be in the crook of your hand between your thumb and forefinger.
-Close your eyes.
-Breath long and deep for 5-10 rounds.
-Cross your arms the other way (if left arm was on top first, switch) and do another 5-10 rounds. You can do as many rounds as you want with this pranayama.
Auxiliary lymph nodes in each armpit activate the opposite nostril, so if one nostril is blocked, placing one hand under the opposite armpit will open it. You can do this entirely with only one hand, not with both, to unblock that nostril.
Sama Vritti Pranayama, also known as square breath or box breathing. This pranayama is restorative, decreases anxiety and stress, and improves respiratory health. It increases focus and concentration, and balances your energy. Beneficial for all Doshas.
-Inhale for a count of 4 (or any number that suits you and is comfortable).
-Hold for the same count.
-Exhale for the same count.
-Hold for the same count.
-Repeat as many times as you’d like.
“As within, so without.” Master your breath and use it to master your Self and your life.
We have constant external stimuli through our eyes and ears. Especially now with smartphones and globalism, being overly-connected with information and notifications that are deemed “urgent” but aren’t actually important. This takes a toll on or brain, mind, nervous system, and overall well-being.
From a previous post I wrote:
When you take the time to shut all that off and focus inward, you can find peace and reconnect with your Self. “When the mind is silent the soul can speak” - BKS Iyengar. When you focus on your breath, your breathing will automatically become longer and deeper. Your heart rate will then decrease, and you will feel calmer. This is why focusing on the breath is so commonly taught now even in non-spiritual settings, because its therapeutic effects are instant and proven.
Much of stress comes from your thoughts, chaotic thoughts, rumination, being unprepared to manage the situation which comes from a lack of necessary mental planning. Stress causes shallow breathing, and shallow breathing causes stress, keeping you in a harmful loop. When you rise above these thoughts and gain a new perspective, it helps you to not fall into the trap of your programmed automatic reactions, and you will find peace and clarity.
Ancient Yoga was centered mainly on breathing techniques, not physical asanas. There were only a limited number of asanas then, but that is a topic for another post. The breathing techniques (pranayama) were the gateway to enlightenment. We have and need more physical asanas now, but again, that is for a later post. My point is, do not neglect your breath.
Focusing fully on your breath allows you to tune in to yourself. Altering your breath for specific exercises will give you different effects to benefit you at that time; more on this near the end of this post.
When you begin your breathing exercise or any yoga, first tune in to your breath as it is in that moment. Don’t immediately alter it, just note how it is right now, if it is shallow or rapid, or uneven, for example. Take note of it, and think about your current state of being. And then do long deep breathing, or any other breathing exercise, followed by the rest of your yoga practice. Continue focusing on your breath as often as you can while doing hatha yoga, aiming to make your breath smooth, even, steady; within your control.
The effects of Hatha yoga are amplified if you first tune in to your breath, then do long deep breathing for at least a minute, then alternate nostril breathing (for the amount of rounds that is best for you). This sequence allows your body to take in more prana, generate more prana, balance the mind and soul, and initiates your soul to unite with your body while you perform your asanas.
Any time in your day, while doing chores or leisure time, tune in to your breath and focus on it. Try to take longer and deeper breaths. This should be through your nose, as we are meant to breathe.
When you breathe like this, relax your midsection. Many people suck their stomachs in to appear thinner when they notice themselves in the mirror or think other people are looking at them. Sit or stand comfortably, loosen your belt if you’re wearing one, or change your clothes into something comfortable. Now relax your belly, and breath fully into your lungs, right to the bottom of your lungs. This will push your belly out as you inhale, because your diaphragm is pushing your abdominal organs down and forward to make room for the breath.
If you keep taking short and shallow breaths to restrict your midsection from moving, you are sending stress signals to your body and mind. So if you are in public and want to look trim, then make sure to relax your breathing for a period of time every day, preferably morning and night, to compensate and relax your mind.
Inhale deeply, feel your belly pushing out, then exhale and feel your belly drawing in as much as possible to squeeze out all the air. Repeat for however long you would like. This natural rhythm of in and out is very soothing and trance-inducing. Doing this at night will help you sleep better. You will be quite literally rocking yourself to sleep like a baby.
Performing long deep breathing at least once a day every day is especially beneficial for those with mental or physical ailments that are caused by stress, such as depression, anxiety, panic attacks, chronic fatigue, chronic pain, inflammation, digestive problems, and more. Much research has been done, you can easily find endless articles about this.
Some interesting things about your breath and what it says about your state of mind (internal) and your life (external):
-An inability to hold the breath for even a brief moment on the inhale shows one feels they are unworthy, not deserving of good things or a better life, not able to grow and expand in life.
-An inability to hold the breath for even a brief moment on the exhale shows a fear of losing control, lack of grounding, unable to “go with the flow”.
-An inability to take long slow deep breaths shows instability in the mind and life, a chaotic mind prone to panic, and a lack of personal power and self-control.
-An inability or dislike to breathe rapidly shows a feeling of being unprepared for spontaneity, or a reluctance for change.
All of these can be remedied through meditation, and mental and spiritual work on yourself.
Additional information regarding the Pranayama listed in ToZ:
-Sithali is cooling and calming. Especially beneficial for Pittas.
-Sitkari is cooling, and a good substitute for those who cannot perform Sithali. Especially beneficial for Pittas.
-Ujjayi generates heat and increases focus. Especially beneficial for Vatas and Kaphas.
-Breath of Fire (Kapalabvati) is energizing, heating, detoxifying, improves digestion (do not do right after eating). Especially beneficial for Kaphas.
-Sun/Moon breath (alternate nostril breathing) harmonizes yin and yang, balances the left and right hemispheres of the brain. Balances all Doshas.
New Pranayama:
Krama Pranayama, also known as 3-part breath. This will relax and reduce stress and is beneficial for all Doshas.
Do each section in thirds of your natural full inhalation. You will need to practice a few times before getting it right.
-Inhale for a third of your breath into your lower abdomen, expanding it; pause.
-Inhale for another third of your breath into your ribs, expanding them; pause.
-Inhale the final third of your breath into your chest and collarbones, expanding them; pause. You should have a full breath of air by this point.
-Exhale in a smooth long breath.
-Repeat however many times you want, 5-10 should be enough.
Padadhirasana Pranayama. This is extremely helpful for those of you with a deviated septum or one nostril blocked due to a cold or allergies. It gives the same effects as alternate nostril breathing. Balances all Doshas.
This is to be done over your clothes, there is no need to touch your skin with your hands; doing so will not amplify the effects.
-Place each hand, fingers straight or a bit curved but not in fists, under the opposite armpit, with the thumb in front of your armpit pointing up to your shoulder. Your arms will be crossed in front of your chest. The crook of the front of your armpit will be in the crook of your hand between your thumb and forefinger.
-Close your eyes.
-Breath long and deep for 5-10 rounds.
-Cross your arms the other way (if left arm was on top first, switch) and do another 5-10 rounds. You can do as many rounds as you want with this pranayama.
Auxiliary lymph nodes in each armpit activate the opposite nostril, so if one nostril is blocked, placing one hand under the opposite armpit will open it. You can do this entirely with only one hand, not with both, to unblock that nostril.
Sama Vritti Pranayama, also known as square breath or box breathing. This pranayama is restorative, decreases anxiety and stress, and improves respiratory health. It increases focus and concentration, and balances your energy. Beneficial for all Doshas.
-Inhale for a count of 4 (or any number that suits you and is comfortable).
-Hold for the same count.
-Exhale for the same count.
-Hold for the same count.
-Repeat as many times as you’d like.
“As within, so without.” Master your breath and use it to master your Self and your life.
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