Breathing Exercise To Release Tension

This breathing exercise (pranayama) will help you release tension in your body and mind. In just two minutes, you will feel more grounded, uplifted, and present. You can practice this exercise whenever it is needed. All levels welcome.

Transcript

A breathing exercise to release tension. We'll practice in a seated position today, Either cross-legged on the floor, Sitting up on a block or a cushion, Or seated in a chair, Just ensuring that you have a long spine. And once you've found your seat for practice, Tune in to the parts of you that are supported by the ground or the item beneath you. When you're ready, Closing down the eyes or softening your gaze. And bring your awareness into your chest, Your heart center, Just observing your natural breath in this moment. Okay, So this exercise helps us to release the tension that's in our body and in our mind. And it's practiced with four sharp inhales through the nose. And an exhale through the nose for six counts. So you inhale and exhale only through the nose, Keeping your jaw soft and your lips slightly touching one another. Okay. So we'll begin with it. Inhale 1, Inhale 2, Inhale 3, Inhale 4. Exhale 1, 2, 3, 4, 5, 6. Inhale 1, Inhale 2, Inhale 3, Inhale 4. Exhale 1, 2, 3, 4, 5, Six. Good. Keep going. One, Two, Three, Four. Exhale. One, Two, Three, Four, Five, Six. At your own pace, Inhale. Four counts. And exhale six slowly, Letting the tension dissolve. Good. I'll keep going on an inhale, Two, Three. All. Exhale for six. A few rounds in silence now. Following your own breath. Noticing how you can build the energy up to the crown of the head and exhale letting it flow out from you down into the ground and release. Keep going here. Just a few more rounds. Letting everything go that you don't need to hold. Using the power of the breath. And we'll do one more round here, Being fully present. And we'll meet again at the bottom of your last exhale, Keeping the eyes closed, Breathing normally, Softly. Observing. Observing any changes in the body and mind. Letting the practice do its work. Letting the energy move. We don't have to hold on to it. We can let it pass through. Beautiful. Thank you so much for practicing with me today. You can do this at any point of the day really is good for you. I would recommend practicing between one and three minutes. You can set the timer on insight timer and just let yourself be in your body. See how it feels with these sharp inhalations and then exhale almost like a sigh out the mouth. I look forward to practicing with you again soon. Thank you for your time and namaste.