A very warm welcome to a simple breathwork practice to reset the nervous system.
If you have any medical issues,
Please always check with your physician before you do any kind of breathwork.
And if you're very tired,
I can also recommend you do this laying down.
With that being said,
Allow yourself to land wherever you have propped yourself up,
Either laying down or sitting.
Just land by kind of allowing yourself to just be for a second.
And just allowing yourself to be means relax into the present moment.
And we can do that a bit more easily if we,
For instance,
Relax our face.
So that even helps if you have glasses on to take them off.
Maybe you can,
On an exhalation,
Let your shoulders relax a little bit more down.
And let's get into the breathing techniques right away.
So the first thing I would invite you to do is to do what is called a physiological sigh.
This means you're going to inhale through your nose completely.
And then when your lungs are completely full,
You're going to take an extra little inhale.
And then you let out all the air through your mouth.
So you can do that right now if you already understood it.
I'm going to explain it one more time.
You're going to do a full,
Deep,
Calm in-breath through your nose.
And then when you feel your lungs are full,
You're going to inhale even more.
And you can help that even by lifting up your shoulders when you do that.
And then exhale all through your mouth and let it relax you.
And this will immediately already affect your nervous system in a calming way.
So you can do this maybe three or four times.
And then go back to normal breathing.
And notice that you're already more relaxed right now.
Allow that also.
And the next thing I want you to do is the B-breath,
The Brahmari Pranayama.
It's very simple.
You're going to inhale normally through your nose.
And when you exhale,
You're going to simply make a humming sound.
And you want to feel the vibration in your nose mostly.
So you can just go ahead and start humming.
So breathing in through your nose deeply.
And when you're exhaling,
Make a humming sound.
You can even extend your exhalation to a comfortable degree.
Don't make it strenuous.
And what this does actually,
It will release nitric oxide into your blood system,
Which will actually open up your blood vessels and help you relax more.
And it will also improve your oxygenation.
It's even said to have anti-inflammatory and anti-microbial effects,
The nitric oxide.
So really enjoy not only the relaxation,
But also the knowledge that this is a very good physiological practice for your body to do.
So keep on doing that at your own pace.
And you don't want to get out of breath.
So just pace yourself with this practice.
Breathing in fully,
Deeply through your nose.
And then,
You know,
With a closed mouth,
Humming pleasantly.
It's a very pleasant practice to do.
So keep on doing that for a few more minutes.
Very good.
And then the last practice I want you to do is Anulom Vilom or the alternate nostril breathing.
If you already know how to do it,
You can start.
And if it's the first time,
I will explain it.
So you'll breathe through your nose,
One nostril at a time.
So it goes,
First you will do inhale left,
And then closing your right.
Then you will close your left and exhale through the right.
And then inhale through the right.
And then close your right and exhale through the left again.
That's one cycle.
And you always want to end,
Always want to start with breathing in left.
And breathing out left is always the end.
So one more time.
It's left in,
Right out,
Right in,
Left out.
And the way you close your nostrils,
The left nostril you close with your right hand,
The ring and the middle finger.
And the right nostril you simply close with your thumb.
So you close your right nostril with your thumb,
Your left nostril with your middle finger and ring finger together.
One more time,
The sequence is left in,
Right out,
Right in,
Left out.
So do as many cycles as you like for about two minutes.
And then after your last exhalation from your left nostril,
Just simply return to normal breathing for about one more minute and enjoy the relaxation that you have manufactured for yourself.
