This pranayama breath is called samavritti.
Samavritti means same movement.
So with this breath we gradually increase the length and the weight of the breath,
Moving up and then slowly we start to move back down again.
This is a perfect breath to do before any meditation practice.
It's a really good way to still the mind but also to increase the weight and the clarity of the breath.
So try not to worry too much if you can't get to the higher counts of the breath.
If your breath feels a little bit strained stay on a lower count and then just listen to the recording and as I come back down the count you can join again there as we go back down.
It's important to be in a comfortable and still position and we'll be using the ujjayi breath throughout this practice so there's a slight compression at the back of the throat as the breath comes in and out.
We're going to keep the inhale and the exhale the same length and try to just enjoy the breath.
You might find you'll feel a little bit light headed.
We'll have a few moments at the end to just listen and be quiet in the mind and see whatever comes up.
Ok so find a comfortable position,
Something that you can maintain for about 15 minutes.
Once you find you're as comfortable as you can be just begin to start to deepen the breath a little.
So taking long inhales through the nose and long exhales.
Just start to feel how the breath gets a little smoother as you breathe in and out.
Do this for a minute or so,
Just allowing your rhythm of your breath to be even.
All you have to do is inhale when I say inhale and exhale when I say exhale.
So we'll begin by inhaling and exhaling to the count of four.
So take a long deep exhale and then inhale to two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale two,
Three,
Four.
Inhale two,
Three,
Four.
Inhale exhale.
Inhale exhale.
Inhale exhale.
Inhale exhale.
Inhale exhale.
Inhale exhale.
Increase to five.
Inhale to two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale two,
Three,
Four,
Five.
Exhale two,
Three,
Four,
Five.
Inhale exhale.
Inhale exhale.
Inhale,
Try and keep the breath as even as you can.
Exhale and make the exhale the same length as the inhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Increase to six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale two,
Three,
Four,
Five,
Six.
Exhale two,
Three,
Four,
Five,
Six.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Increase to seven.
Inhale two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven.
Inhale two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven.
Inhale two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven.
Inhale two,
Three,
Four,
Five,
Six,
Seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Increase to eight.
Inhale to two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale.
Remember if you feel the breath is a little bit strained then reduce the count.
Exhale.
Inhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Exhale 2,
3,
4,
5,
6,
7,
8.
Inhale 2,
3,
4,
5,
6,
7,
8.
Exhale 2,
3,
4 5,
6,
7,
8.
Inhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale back down to seven,
Two,
Three,
Four,
Five,
Six,
Seven.
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven.
Inhale two,
Three,
Four,
Five,
Six seven.
Exhale two,
Three,
Four,
Five,
Six,
Seven.
Inhale two,
Three,
Four,
Five,
Six,
Seven.
Exhale 2,
3,
4,
5,
6,
7.
Inhale 2,
3,
4,
5,
6,
7.
Exhale 2,
3,
4,
5,
6,
7.
Inhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale Exhale Inhale to 6,
2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4,
5,
6.
Exhale two three four five six inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale to five two three four five exhale two three four five inhale two three four five exhale two three four five inhale two three four five exhale two three four five inhale two three four five exhale two three four five inhale exhale inhale exhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale exhale inhale to four two three four exhale two three four inhale two three four exhale two three four four inhale two three four exhale two three four inhale two three four exhale three four inhale exhale Inhale,
Exhale,
Inhale,
Exhale.
Inhale,
Exhale,
Inhale,
Exhale.
Inhale,
Exhale,
Inhale.
Exhale,
Return your breathing to a natural breath.
Let go of the count of the breath.
Just allow your breath to return to its natural organic rhythm.
You might observe that the natural space of the breath is slightly greater.
You might find there is more clarity,
More depth,
More length of your natural breath.
For the next few minutes keep your eyes closed,
Observing your natural breath,
Feeling any vibrations that may arise as a result of this practice.
You might feel tingling,
Pulsating,
Vibrating energy.
You might simply feel a little less effort in your breath,
A little more calmness and perhaps more calm in the mind.
Sit with this feeling for as long as you feel.
Namaste.
