Viloma Pranayama - Stage 1

Viloma Pranayama is a beginner-friendly yogic breathing technique that incorporates brief pauses during the inhale and/or exhale. In this meditation, you will practice stage 1 viloma pranayama, which incorporates 3 pauses during the inhalation and allows the exhalation to be slow and continuous, without interruption. This technique may help to improve breath and lung capacity, focus the mind, and provide a sense of calm and balance.

You can find Stage 2 on my profile or in my playlist titled "Breathing/Pranayama".

Please Note: interrupted breathing exercises are not recommended during pregnancy or for those experiencing hypertension, heart disease, chronic bronchitis, or asthma.

Music by Chris Collins
Image by Gije Cho

Transcript

Hi,

My name is Asa.

Welcome to this Viloma Pranayama Stage 1 Guided Breathing Meditation.

This beginner-friendly technique incorporates three brief pauses during the inhale while the exhale is slow and continuous.

Begin by coming to a comfortable seat or lying down on a couch or a bed.

You can allow your eyes to fall closed or leave them open with a soft gaze on the floor a few feet in front of you.

If you're seated,

Allow the crown of your head to lift up as you breathe in and allow your shoulders to relax down as you breathe out.

Notice if you're holding any tension in your jaw,

Your shoulders,

Or anywhere else in your body.

And if so,

Along with your next exhale,

Allow that tension to melt away from your body.

Slowly begin to deepen your breath,

Making each breath a little fuller than the last.

Breathe at a comfortable pace and a bit deeper than your normal breath.

Bring your full awareness to your body breathing,

Allowing your focus to sink more and more into your body with each breath.

If at any point during the guided meditation you notice you've become distracted,

Gently bring your attention back to your breath and to the guided instruction.

And now for our breathing practice.

I'll guide you through a few breaths,

Pausing three times during each inhale and allowing each exhale to be slow and continuous.

The inhale should feel comfortable and not straight.

Each cycle of Aloma Pranayama is followed by one normal cycle of breath.

To begin,

Please exhale fully.

Inhale,

Filling up about a third of your lungs,

Pause,

Continue inhaling to fill about two thirds of your lungs,

Pause,

And complete the inhale by filling the remainder of your lungs,

Pause,

Release the breath slowly in one continuous exhalation.

Take a normal breath in and out without any pauses or interruptions.

And back to the technique,

Breathe in,

Pause,

Breathe in more,

Pause,

Breathe in to fill the rest of the lungs,

Pause,

Exhale slowly and fully.

Take a normal inhale and exhale without any pauses.

And again back to the technique,

Inhale,

Pause,

Inhale,

Pause,

Inhale,

Pause,

And exhale slowly and fully.

Take one normal breath in and out.

Continue the technique at your own pace,

Pausing three times during each inhale and exhaling slowly and smoothly without any interruptions.

And remember,

Each cycle of Aloma Pranayama should be followed up with one normal breath cycle,

And inhale and exhale without any pauses.

If you begin to feel uncomfortable or notice you're straining,

Take a few normal breaths to reset and then try just one or two pauses instead of three.

Alternatively,

If you feel like you have the capacity to incorporate more pauses without straining,

You may try up to four or even five pauses during each inhale.

I'll be back in a bit to close out our practice.

When you're ready,

You can release the breathing technique and allow your breath to return to its natural rhythm.

Notice how you're feeling.

Take a deep breath in and on your exhale,

Gently sit back,

Take a stretch,

And blink open your eyes.

Thank you for practicing this Viloma Pranayama Stage 1 Guided Breathing Meditation.

I wish you a wonderful rest of your day.