Today,
We're going to pair together two breathwork practices,
A classic ujjayi breath,
That slight constriction of the throat,
And then we're going to pair that with an extended exhale breath.
So we'll exhale longer than we inhale.
To find the ujjayi breath,
It's a slight constriction of the throat for both the inhale and exhale,
And it's easier to find what that constriction of the throat means or feels like is if you were to put your hand in front of your mouth and breathe out as if you're trying to fog up a mirror.
So that slight constriction,
We'll try to find on both the inhale and exhale.
And these breathwork practices are great if you're feeling overstimulated and or need to state shift into a more relaxed and receptive,
Attuned state.
So you can be seated,
You can be laying down,
You can even be walking around.
And first,
Initially,
Just draw your awareness to your breath.
Just notice that you're breathing.
Notice the natural rise and fall of the belly with each round of breath.
And then we'll begin to find that ujjayi,
The constriction of the throat with each round of breath,
Listening for that oceanic sound.
Maybe it takes a few rounds of breath to find that constriction.
Sometimes it's easier to find it on the exhale more so than the inhale.
So with each round of breath,
Continue to tune in.
The ears are open,
Listening for that sound,
That quality coming from the throat area.
And allowing the sound to be an anchor that continues to draw your awareness into this moment.
Good.
And then we'll begin to extend the exhale longer than the inhale.
So you can do this just naturally,
Guiding the exhale just out a little bit more than the inhale.
Just feeling,
Sensing a longer exhale breath.
Or if it feels better to you in this moment,
You can even count in for 4,
3,
2,
1.
And out for 6,
5,
4,
3,
2,
1.
Good.
And continue on your own.
So maybe you're counting in 4,
Out 6,
Or maybe you're just feeling,
Sensing the longer exhale breath.
And if at any point the mind begins to wander,
That's what it does,
That's what it is to be human,
Just draw back to the breath,
Draw back to the oceanic sound that you're finding in the throat space,
In the throat center.
And draw back to this exhalation longer than the inhale.
Beautiful.
After your next exhale breath,
Let those practices go for now.
Take a nice deep breath in through the nose.
And maybe exhale,
Sigh out of the mouth.
Namaste.
