Hi everyone,
I'm Rakshita,
A yoga,
Pranayama and breathwork teacher.
Today I'm going to take you through a calming breathwork flow to help you de-stress.
This practice can also be used if you are facing panic attacks,
Anxiety or asthma.
You can come to this practice at any point in your day,
When you wake up in the morning or right before going to bed.
This flow is going to help you slow down your breathing and increase the blood flow to your brain.
You will be breathing through your nose for the entire practice.
You can do this practice seated upright with your spine straight or lying down in a comfortable space.
Make sure you are not to be disturbed for the next 10 minutes at least.
Alright,
Let's jump in.
Take a few seconds to get comfortable in your space.
If you need to add more pillows or grab a blanket,
Do it now.
Once you're comfortable,
Gently closing your eyes and just focusing on your breath.
Moving from your outer world to your inner world.
Breathing gently through your nose and focusing on the inhale and the exhale.
Inhale through your nose,
Exhale through your nose.
After your exhale,
Pinch and hold your nose,
Hold your breath for 3,
2,
1.
Let go and breathe normally for 10 seconds.
Breathe normally through your nose for the next 10 seconds.
And again,
Inhale through your nose,
Exhale through your nose.
Pinch your nose and hold your breath for 3,
2,
1.
Let go and breathe normally for 10 seconds.
And make any changes to your breathing here.
And again,
Inhale and exhale through your nose.
Pinch your nose and hold your breath for 3,
2,
1.
When you let go,
Breathe in through your nose.
Breathe in normally for the next 10 seconds.
And again,
Inhale and exhale.
This time,
Pinch and hold for 4,
3,
2,
1.
Let go,
Breathe normally for 10 seconds.
As we extend our holes,
We will feel the air hunger a little.
This is completely normal.
And again,
Inhale and exhale.
Pinch and hold for 4,
3,
2,
1.
Let go and breathe normally.
Letting go of control.
And again,
Inhale and exhale.
Pinch and hold for 4,
3,
2,
1.
Let go and breathe normally for 10 seconds.
And again,
Inhale and exhale.
This time,
Pinch and hold for 5,
4,
3,
2,
1.
Let go and breathe normally.
Sending relaxation to the feeling of air hunger.
And again,
Inhale and exhale.
Pinch and hold for 5,
4,
3,
2,
1.
Let go and breathe normally.
And again,
Inhale and exhale.
Pinching and holding for 5,
4,
3,
2,
1.
Let go and breathe normally.
And again,
Inhale and exhale.
This time,
Pinching and holding for 6,
5,
4,
3,
2,
1.
Let go and breathe normally through your nose.
Relaxing and letting go of control.
And again,
Inhale and exhale.
Pinching and holding for 6,
5,
4,
3,
2,
1.
Let go and breathe normally.
And again,
Inhale and exhale.
Pinching and holding for 6,
5,
4,
3,
2,
1.
Let go and breathe normally.
With this round,
We conclude our flow.
Take your time to gently open your eyes and come back to your surroundings.
I hope you are feeling calmer than when we started this flow.
Thank you.
