Pranayama Breath - Relieve
Implementation of breathwork patterns designed to mobilize the diaphragm, creating expansion and elongation of the breath cycle. Influencing the breath in this way helps to increase the supply of oxygen through the body, increasing well-being and vitality within.
Transcript
Coming into a comfortable seated position,
Legs crossed,
Hands placed gently on the tops of your knees or softly in your lap,
Find length in the spine,
Open the chest,
Drop the shoulders,
Slight tilt to the chin,
Jaw unclenched,
Find a softening through the brow,
Take a full breath in through the nose,
Release out the mouth,
Full breath in nose,
Release through the mouth,
Full breath in nose,
Release out the mouth,
Gently let the breath be natural again but do your best to keep your awareness on the breath,
So stay connected to the natural rise of the body as you breathe in and the natural fall of the body as you breathe out,
Just bringing your awareness to this moment,
This experience,
Bringing your right hand towards the front of your face,
Placing your three middle fingers in between your brow,
You can rest your elbow just on top of your chest,
Take any pressure of your shoulder,
Your pinky and your thumb are free,
Blocking your right nostril with your thumb,
Inhale through the left,
Direct the breath into the chest,
Block the left,
Exhale right,
Direct the breath down into the lower part of the belly,
Inhale right,
Direct the breath into the chest,
Block the right,
Exhale left,
Direct the breath down to the lower part of the belly,
Inhale left,
Direct the breath into the chest,
Block the left,
Exhale right,
Direct the breath into the lower belly,
Inhale right,
Direct the breath into the chest,
Block the right,
Exhale left,
Direct the breath into the lower belly,
Inhale left,
Direct the breath into the chest,
Get wide on the breath in,
Block the left,
Exhale right,
Direct the breath into the lower part of the belly,
Contract and empty completely,
Inhale right,
Pull the breath up,
Get wide,
Block the right,
Exhale left,
Push the breath down,
Contract,
Clear it out,
Breathe in to the left,
Block the left,
Exhale right,
Inhale right,
Block the right,
Exhale left,
Gently pause the breath at the bottom of this exhale,
Lower the hand,
Take a breath in through the nose,
Release out the mouth,
Hold the breath at the bottom of the exhale,
Let's breathe into the chest only,
First breath nose,
Second breath mouth,
Strong exhale nose,
So together into the chest,
Inhale nose,
Open the mouth,
Breathe in,
Close mouth,
Strong exhale,
Inhale nose,
Inhale mouth,
Close mouth,
Strong exhale,
Inhale nose,
Inhale mouth,
Close mouth,
Strong exhale,
Inhale nose,
Inhale mouth,
Close mouth,
Strong exhale,
Inhale nose,
Inhale mouth,
Close mouth,
Strong exhale,
Few rounds on your own,
Breathe in through the nose,
Breathe in through the mouth,
Strong exhale,
Feel the sensation of the breath,
The opening and expanding of the two breaths in and the strength and the grounding of that strong breath out,
Keep flowing,
Start to catch the breath at the base of the throat if you haven't already,
Pulling in and pushing out using this tiny constriction at the base of the throat known as our ujjayi breath,
So you're breathing in and out through the nose but the throat is controlling the breath,
Creating this light oceanic tone to the breath,
We're still working the breath in the upper body,
Inhale nose,
Inhale mouth,
Strong exhale nose,
Few more moments here,
Get a little deeper on the inhales and get a little more strong with the exhales,
When I say strong just making sure you're getting to the bottom of the lungs,
Clearing all the breath out and then beginning the next round,
Do one more round on your own,
Inhale nose,
Inhale mouth,
Strong exhale at the bottom of this exhale,
Take a full breath in through the nose,
Feel the chest completely,
Pause at the peak of the inhale,
Hold the breath,
Drop the shoulder,
Slight tilt in the chin and just feel the space in this moment,
In the body,
In the mind,
Any sensations that may arise,
Just doing your best to be with them,
Watch them,
Observe them,
Practicing this non-reactivity,
Not letting anything mean anything,
It just is,
Slow exhale through the mouth,
Inhale through the nose into the chest,
Exhale through the mouth,
Inhale nose,
Chest,
Exhale mouth,
Inhale nose,
Chest,
Exhale mouth,
Inhale to the chest,
Exhale mouth,
Inhale nose,
Exhale mouth,
Inhale nose,
Exhale mouth,
So stay with this,
This is our next pattern,
So we're breathing into the chest through the nose and then we're softly releasing the breath through the mouth,
Staying connected,
Creating momentum with the breath,
Allowing that inhale to be deep and nourishing and that exhale to be slow and grounding,
So your breath in is through the nose,
Your breath out is through the mouth,
Exploring chest breathing only,
Flow with this,
Find your rhythm,
Stay connected,
You've got this,
Inhale through the nose,
Exhale through the mouth and you're welcome to pick up the pace a little bit with this pattern,
You're welcome to slow it down,
Whatever your body feels like it needs,
Your nose,
Inhale mouth,
Strong exhale and on your own,
Inhale nose,
Inhale mouth,
Strong exhale,
Then just gently pausing the breath at the bottom of the exhale,
Resting the breath in the lower part of the chest,
Peeling into the holes,
Take a natural breath in through the nose,
Release softly at the mouth,
We're going to revisit the alternate nostril breathing that began with,
So raising your right hand to your face,
Placing the three middle fingers in between your brow line,
Finding length in the spine,
Opening the chest,
Resting the elbow just in front of the chest,
The thumb blocks the right nostril,
Inhale through the left,
Breathe into the chest,
Block the left,
Exhale right,
Direct the breath into the lower belly,
Inhale right,
Direct the breath into the chest,
Block the right,
Exhale left,
Direct the breath into the lower part of the belly,
Inhale left,
Direct the breath into the chest,
Find length,
Block the left,
Exhale right,
Direct the breath into the lower part of the belly,
Find that strength,
Inhale right,
Pull the breath in,
Block the right,
Exhale left,
Inhale left,
Block the left,
Exhale right,
Inhale right,
Block the right,
Exhale left,
Inhale left,
Block the left,
Exhale right,
Inhale right,
Block the right,
Exhale left,
Inhale left,
Block the left,
Exhale right,
Inhale right,
Block the right,
Exhale left,
Pause the breath at the bottom of this exhale,
Gently lower the hands to the lap,
Full breath in,
Full body inhale,
Full breath out,
Full body exhale,
All through the nose,
Breathe in full body breath,
Feel your whole body get wide,
Breathe out,
Full body exhale,
Feel your whole body contract,
Breathe in,
Full inhale,
Follow the channel of breath up the body,
Breathe out,
Full exhale,
Follow the channel of breath down the body,
Three more rounds,
Breathe in and up,
Breathe out and down,
Breathe in and up,
Breathe out and down,
Breathe in and up,
Breathe out and down,
Take a natural breath in,
Natural breath out,
Let the breath move into its natural state,
I encourage you to sit in meditation for a few minutes after the practice,
Just to be with whatever is present for you after,
Just to notice,
Observe,
Witness,
When you're feeling ready you can come out of the practice by bringing movement into the body and slowly opening the eyes.
