Just Breathe---part 2

Let me share a simple deep breathing technique with you that I am sure everyone can do and will bring a breath of fresh air literally and figuratively in your lives.  Few things to remember are

1.  Sit straight in a chair or another comfortable spot. 

2.  Take a deep inhale through your nose. Feel your chest and then your belly expand. 

3.  If you can place one hand on your belly, try a bit dramatically to let your belly expand with the hand. 

4.  Hold the breath for a moment.

5.  Exhale gently through the nose.,  If you must use your mouth, purse your lips and let the air leave your body as if you are going to blow some candles. 

6. Rest for a moment.  

So, a deep breath has four components:  Inhale, Hold, Exhale , Rest.

Inhale is always done through the nose.  If you are holding for too long than you will not be able to control your exhale.  The rest at the end of exhale is the moment when literally nothing happens.  This allows the next inhale to have more vigor. 

Both inhale and exhale should be slow, long and steady.  Imagine the flow of a gentle river as you let that breath enter and then leave your body.  You can make that exhale either as long as the inhale or even longer.  Remember, you are trying to get rid of the apana or the useless stuff so you can create more room for the prana or good energy in your body.

 Try taking 10 deep breaths first thing in the morning.  You can do it sitting straight in your bed or at the edge of bed.  This will start your day with that extra oxygen which you need to get through the day. It will also promote digestion and help you clear your bowels.  Drink a glass of room temperature water after the breathing session to help further with your bowels.

 Before you hit the pillow at night, sit up straight in the bed and take 10 deep breaths.  Make it as slow and gentle as you can.  Bring full attention to the breath.  It might help to chant a mantra you like with each inhale and exhale to clear the whole day of mental chatter.  This will help you sleep better and deeper and will also help you stay asleep by calming the mind.   

Deep Breathing can be done anytime, anywhere.  The only exception is right after meals.  Try and wait at least 2 hours before doing any practice of deep breathing.  There are other types of breathing in pranayama like balancing breath, calming breath and victorious breath which require learning with a yoga teacher who has been trained in them.    

In the next blog, I'll talk about the benefits of deep breathing.  Until then, Just Breathe----