This session is part of the 21 Day Breathwork Challenge.
If this is the first time tuning in and you'd like to start at day one,
If you follow my profile Inge Volsink,
You can find all the available previous sessions there.
You can also find all the other tracks in the playlist,
The 21 Day Breathwork Challenge.
Are you ready?
Let's begin.
Hi and welcome to this Sardasha and Kriya practice.
Before we start,
Be reminded that this is an advanced practice.
We will be hyperventilating and breath holding,
Which I only recommend if you are proficient in calming yourself down through slow breathing.
If you suffer from any health issues that are triggered by stress,
Take it easy and consult your doctor.
Please also keep in mind that hyperventilation can trigger anxiety,
Panic,
And epileptic seizures,
And that hyperventilation and extended breath holding can cause hypoxia,
Which means that if you hold your breath for too long,
Oxygen levels will drop drastically and you can lose consciousness.
Therefore,
Never participate in traffic while you practice,
And never practice in or near water.
Avoid doing this practice immediately after having a meal,
And if you are unsure about these contraindications,
Please be on the careful side and just re-read the contraindications for fast breathwork and breath holds,
Which you can always find in this session's description.
A full process of Srdarsan Kriya will take about 45 minutes,
But in this audio I will guide you through a light version of the practice that will take about 25 minutes.
The Srdarsan Kriya technique consists of four parts,
Namely Ujjayi,
Bhastrika,
Kriya,
And Omchants.
Let's just briefly go through these four parts before we start practicing again.
We start this mixed breathing protocol with Ujjayi breathing,
A nasal breathing technique that will allow you to become aware of and train your breathing and breathing muscles,
And even out the inhales and exhales,
Preparing you for the faster stage of Bhastrika.
Ujjayi will likely make you calm and alert and balance your oxygen and carbon dioxide levels.
After this,
We relax our breathing and observe our breath.
We follow the protocol with Bhastrika.
In Bhastrika,
You will inhale and exhale air rapidly and forcefully,
Eventually building up to about 30 breaths per minute.
Your breathing muscles will work,
But the rest of the body should be relaxed.
In this version of Bhastrika,
Our exhales are twice as long as our inhales,
Expelling a lot of carbon dioxide,
Putting your body into stress and progress mode.
You will build them back up in the breath hold.
Please be aware that because carbon dioxide is the trigger for breathing in the brain,
And hyperventilation gets rid of carbon dioxide,
You will be able to hold your breath for much longer than you will after normal breathing,
And as a result,
Your blood oxygen levels will drop much lower.
This means that you need to be in good health to do this practice.
Do not do this practice when you are pregnant or are not generally fit enough to exercise strenuously.
After this,
We relax and slow down our breathing and observe our breath.
We follow Bhastrika and Kriya with six chants of Aum.
On the Aums,
We strongly lengthen the exhales relative to the inhales.
Inhale to the maximum of our lung capacity and extend the Aum for as long as we can.
By chanting Aum,
You will allow your body to shift back to relax and digest and rebuild carbon dioxide levels.
The Kriya is very similar to Bhastrika,
Only now we make our inhales twice as long as our exhales.
Because your inhales are longer,
You will flood your tissues with oxygen.
Again,
A breath hold will follow.
After this,
We relax our breathing and observe our breath.
We end the practice by shifting back to relaxation,
Chanting six times Aum together.
A normal practice of Srdacan Kriya will take about 45 minutes,
Using three rounds of Bhastrika and three rounds of Kriya,
Which can be quite intense.
This practice is shorter,
Simpler and gentler and takes you through all the gears of your nervous system,
So you can safely be introduced to the practice and experience what it is like without pushing yourself too far too fast.
Okay,
Whenever you're ready,
Sit comfortably.
Spine straight,
Collarbones wide and open,
Shoulders are relaxed.
Take a few normal breaths and prepare for Ujjayi.
Gently press the tongue upward into the back roof of the mouth and backwards into the throat.
Focus your awareness on your abdomen and your ribs.
Keep a light tension on your whole core as you inhale,
Not allowing the parachute of your belly to fully expand and not flaring your ribs out to maximum width.
Breathe deep and low,
But with control,
Never over-exerting yourself.
On your exhale,
Contract your ribs and abdomen in.
In between inhale and exhale is a short pause.
Keep this pause steady and keep your breath even.
Keep your auditory focus on the sound of your breath.
Feel your tongue lightly pressing.
Use your core muscles with both inhales and exhales.
Keep your breath controlled and start counting.
Inhale for 5,
4,
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1,
Pause.
Exhale for 5,
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