Hello everybody,
My name is Kelly Ryan and I'd love to welcome you to this practice for supporting the nervous system.
It's a short pranayama practice that you can do before another meditation or simply to give yourself a little bit of a nervous system reset.
I'd love to recommend that you grab a bolster if you have one or if not you could grab a large towel or a blanket and roll it up so that it's just underneath a metre long and then place it at the base of your spine and lay back over it so that the bolster or the blanket runs along the length of your spine.
Allow the shoulders to just drape either side of the bolster or blanket and let your arms rest out to the side.
You could also put a very small pillow underneath the neck or underneath the head and just start to relax.
Your legs can be out along the ground.
So to begin this practice just start to take a few full yogic breaths.
So breathing deep down into the belly and then continue to inhale and feel the rib cage expand and then keep inhaling and breathe right up into the collar bones and then as you exhale release in the opposite order so from collar bones,
Ribs and then belly.
Just three or four gentle breaths like that to become aware of your starting point to bring some more attention to the breath and your body.
Inhaling belly,
Ribs,
Collar bones,
Exhale collar bones,
Ribs,
Belly.
Take two more in your own time.
Now the breathing practice that we're going to do is called Veloma Pronium but we'll do it in a very specific way so that it becomes incredibly relaxing for the nervous system.
So to begin we're going to just take a normal breath together.
So let's inhale and then take a full exhale and we inhale into the belly for the count of three,
Two,
Three,
Hold the breath there.
Then inhale into the rib cage for the count of three,
Two,
Three,
Hold the breath there and then inhale right up to the collar bones,
Two,
Three and then exhale from top to bottom for the count of six,
Three,
Four,
Five,
Six.
Then you simply allow your breath to return to its own natural rhythm for a breath or two.
And then we'll take a breath to prepare together,
Normal inhale,
Long exhale and then this three-part breath.
Inhale belly,
Two,
Three,
Hold.
Inhale ribs,
Two,
Three,
Hold.
Inhale collar bones,
Two,
Three,
Exhale top to bottom,
Two,
Three,
Four,
Five,
Six.
Allow your breath to return to normal.
And then let's take a breath to prepare.
Inhale,
Exhale.
Inhale belly,
Two,
Three,
Hold.
Inhale ribs,
Two,
Three,
Hold.
Inhale collar bones,
Two,
Three,
Exhale top to bottom,
Two,
Three,
Four,
Five,
Six.
Let the breath return to its own natural rhythm.
Let's take a breath to prepare again.
Inhale,
Exhale.
Then inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Exhale.
Two,
Three,
Four,
Five,
Six.
Let the breath return naturally.
Let's take another breath together.
Inhale,
Exhale.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Exhale.
Two,
Three,
Four,
Five,
Six.
Let the breath return naturally.
Let's take a breath together.
Inhale,
Exhale.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Exhale.
Two,
Three,
Four,
Five,
Six.
Let the breath return naturally.
Let's take two more rounds together.
Inhale,
Exhale.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Hold.
Inhale,
Two,
Three,
Exhale.
Two,
Three,
Four,
Five,
Six.
Let the breath return naturally.
Let's take one last round.
So inhale with me and exhale.
Inhale,
Hold.
Inhale,
Hold.
Inhale,
Exhale.
Now let the breath return naturally.
And if you have the time,
I recommend staying here and just continuing to observe the breath and the spaces in between each breath and each thought.
Otherwise,
In your own time,
Begin to take a few deeper breaths.
Gently roll to one side and make your way back up.
Inhale,
Exhale.
