Blowing Away Tension

This is session four of an introduction to pranayama. Today, we will guide you through a simple calming technique known as the Cleansing Breath, inhaling through the nose and exhaling softly through pursed lips, like breathing through a straw. This gentle breath slows the heart rate, activates the parasympathetic nervous system, and helps release tension from the body.

It's an ideal practice when you're feeling anxious, restless or simply want to reset. Accessible and soothing, this breath can become a daily anchor.

Transcript

Welcome back.

I am so glad you are here.

In today's session we'll explore a simple but deeply calming technique known as the cleansing breath.

It involves breathing in through the nose and exhaling gently through pursed lips as if you were blowing through a straw.

It's one of the most effective ways to shift the nervous system out of stress and into rest.

When we extend the exhale like this,

The vagus nerve is stimulated and the body naturally drops into the parasympathetic state where healing,

Digestion and deep relaxation occur.

Even just a few minutes of this breath can help calm racing thoughts and soften tension in the body.

Let's begin.

Find a comfortable position,

Seated or lying down.

Let your eyes close and bring your awareness to your natural breath.

Take a few moments to notice how you're breathing right now.

Without judgement,

Just observe.

Now let's begin the cleansing breath.

Inhale slowly through the nose.

And exhale through pursed lips,

Soft and steady,

As if blowing out through a straw.

And repeat.

Inhale slowly through the nose.

And exhale through pursed lips,

Soft and steady,

As if blowing out through a straw.

Continue this breath,

Maintaining a comfortable,

Even breath.

No strain and no struggle.

Now if you can,

Let the exhale be longer than the inhale.

And as you breathe out,

Feel the body softening.

Inhale through the nose.

Exhale gently through the mouth.

Inhale through the nose.

Like a slow wind leaving the body.

Continue this way.

Slow inhale.

And an even slower exhale.

Perhaps you inhale for a count of three.

And you exhale,

Or perhaps you inhale for a count of four.

Exhaling for a count of eight.

But there's no need to force anything.

Let the breath flow easily.

And that might be for a shorter breath,

Or for a lengthened,

Longer breath,

If that feels good to you.

With each exhale,

Imagine tension melting away.

Shoulders soften.

Jaw releases.

The nervous system unwinds.

And exhale through pursed lips,

As if breathing through a straw.

Now gently let go of the technique.

Let the breath return to its natural rhythm.

Notice the space you've created,

And the stillness underneath.

You have just practiced the cleansing breath.

A simple,

Powerful way to return to calm any time you need it.

Thank you for breathing with me.

Reviews

Purposeful and easy to follow.

This was Beautiful so relaxed & grounded starting my day off with a great start Thankyou Leon 💕💫🙏🏻