Take a few moments of sitting and relaxing the tissue of your abdomen and even around your organs.
Now in this practice,
You won't need to direct your breath anywhere in particular.
I'm not trying to bring it down low necessarily.
Just that it will go where it needs to go.
You're just relaxing to kind of open and be receptive for your breath to come in to all the spaces of your respiratory system.
But don't worry about directing it anywhere at all.
Make a peace sign with your fingers,
Bring those together and then lightly touch your forehead center.
Take a breath in and out through both nostrils and then close your right nostril,
Breathe into your left.
Close left,
Breathe out right.
In right,
Out left.
But at your own pace,
Changing after each breath in.
And in this stage,
Please allow your breathing to happen however it's happening.
You're not trying to make it slower or longer.
Your easy natural flow of breath just controlling what nostril is coming through.
Once you're able to let your breathing be kind of relaxed,
Its own rhythm,
Then we'll move on to the next stage.
Then we'll move on to the next stage.
So you're going to just now start to count how many beats it's taking to breathe in,
How many beats it's taking to breathe out.
Still just naturally,
Let's try to get a timing sense of the rhythm.
It can be anywhere from two to ten.
Maybe three,
Four,
Five.
And then match so that breath in and breath out are the same length and duration.
This is the preliminary part of stage two where you're just trying to make those equal in measure.
So if it's in four,
Then it's out four.
Okay,
And then start to extend that out one count.
So if it was four,
Now it's five.
Same in as out.
See about extending it one more count.
So you're breathing full all the way,
Lungs are completely filling and completely empty.
Counting or just keeping track of beats,
The rhythm of the breath consistent in and out.
So here,
You're exercising it.
You are pushing that edge a little bit.
But if at any moment you feel that you need to stop and catch up or rush the breath,
Then you might have gone too far.
So just keep it reasonable,
What's appropriate right now.
But with the challenge.
Let's complete another round of this,
Please.
Ending on your left nostril.
And then you can rest your arm down.
And then you can breathe in through both nostrils.
So moving on to the next stage,
You can bring your fingers to your forehead center,
Lightly touching.
And close your eyes.
And breathe in slowly through your left nostril.
And out through your right.
In through your right.
And out through your left.
Continue this.
So you're five and five.
Or whatever number you left off at.
And then we're going to start to do a one beat.
One to two beat Kumbakka.
So next time that you breathe in through your left nostril.
Breathe in.
And then pause.
Hold your breath for a short duration.
Then breathe in slightly through your right nostril and then slowly breathe out through your right nostril.
This little inhalation at the end of the retention helps to bring the respiratory muscles back in.
Just kicks back in.
Pieces any locked stuff in your throat or in the respiratory system.
So in.
Pause.
Other nostril.
In.
Out.
In.
Pause.
Other nostril.
In.
Out.
In.
Pause.
Other nostril.
In.
Out.
Now the next movement is to lengthen your out breath.
And then start to go out a little longer.
Maybe six.
Maybe seven.
You can do seven more to go to the.
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