Calming Breathing (Pranayama/Breath Work + Mindfulness)

When we work with our breath, we control not only the way that we breathe, but also prana- the vital energy. This practice offers us an opportunity to settle, and then to begin working with a simple, non-strenuous, hands-free breathing that calms the nervous system and promotes ease.

It is also a skill that is portable- take it with you into traffic, on-hold calls, school pick-up lines and hard conversations.

Bowing with appreciation for the teachings to Sri Dharma Mittra.

Transcript

Give yourself a moment to welcome yourself.

That you're arriving here and you're taking a few moments to practice being present.

Today we'll do a little bit of breathing combined with our mindful awareness.

I'm going to offer a particular count.

There's many different kinds of breathing practices.

The count for this one is four to four.

It might be familiar to you.

For this practice we will be breathing entirely through the nose.

There will be a breath in for four,

A hold for two,

And an exhale for four.

And because this is a breathing practice,

I invite you to pay attention to slowly drawing the breath in and slowly releasing the breath.

This practice of breath control.

So first we'll start by exhaling the breath completely through both nostrils.

Take a slow breath in for a count of four.

One,

Two,

Three,

Four.

Hold.

One,

Two.

Exhale.

Two,

Three,

Four.

In,

Two,

Three,

Four.

Hold.

One,

Two.

Exhale.

Two,

Three,

Four.

In.

Gentle hold.

Slow exhale.

In.

Hold.

Exhale.

Continue on your own.

As you do,

Bringing awareness to releasing tension in the jaw,

Letting the bottom jaw drop.

For your hands to be uncurled and your toes not to be stiff.

Your chest to have some openness.

As you draw the air in,

Imagine it being slowly pulled in like through a syringe.

Holding it.

And releasing it one droplet at a time.

See if you can pay attention to the sound of the breath.

Perhaps noticing if it can become a bit more subtle.

And where else can you let go of tension?

And how else can you come back from the concerns of the day?

To just be here.

Let yourself take two more complete rounds on your own timing.

When you finish that last round,

Let the breathing return to normal.

Letting your awareness continue to be drawn in for a moment longer.

And the same changes in the heart rate or the evenness of your breath.

If there's any changes in the speed or quality of the mind state and noticing how you feel in your heart.

Remembering that these feelings are something you can return to whenever you need and that you can practice this breath even when you're out and about in the world with your eyes open,

Stuck in traffic.

Getting ready to have a hard conversation.

And shifting from one task to the next.

Taking two more breaths to complete your practice.

And then you're ready.

Returning your awareness.

Ready for the next part of your day.

Reviews

One to repeat frequently

Namaste 🙏🏼