Alright,
So this is an introductory Pranayama sequence where the count is going to be 4,
4,
6,
2.
And all that means is that we're going to take time to inhale for 4 seconds,
Take a pause between the inhale and the exhale for an additional 4 seconds where we're retaining the breath.
We're going to be exhaling for a full 6 seconds and then pausing again at the juncture between the exhale and the inhale for 2 seconds.
And you can play with these numbers as you begin to develop the practice.
So you may want to do 6 seconds in,
Hold for 8 seconds,
10 seconds out and hold for 4 at the bottom.
But again,
This is a really customized approach.
4,
4,
6,
2 is a great sequence when you're starting out and try to make time at least once a day for a minimum of 10 minutes of this Pranayama practice.
The physiological benefits are immense in addition to the psychological benefits and the improvements you'll notice in your mental health.
So I'm going to begin the count quite simply.
Beginning in 3,
2,
1.
Breathing in for 4.
3,
2,
1.
Hold.
3,
2,
1.
Out.
5,
2,
1.
Breathing in for 4.
3,
2,
1.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
In.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
Hold and in.
2,
3,
4.
Hold.
2,
3,
4.
Out.
2,
3,
4.
5,
6.
And in.
1,
2,
3,
4.
Holding our breath.
And then slowly breathing everything out through your mouth.
And then taking in one big inhale again through the nose,
Filling your lungs right up to the top of the chest cavity.
And holding.
And then taking in one big inhale again through the nose,
Filling your lungs right up to the top of the chest cavity.
And holding.
And breathing out.
So there is an introductory 10 minute counted pranayama.
And again it's suggested that this is done at least twice a day between 10 and 15 minutes or longer.
And of course you can adjust the sequence as best fits you.
Enjoy,
Namaste,
And have a wonderful practice.
