Namaste and welcome to this short breath work practice for the evening.
Ideally done right before going to bed as when done regularly it can greatly improve your sleep and your rest quality.
Come into an upright sitting position,
Ideally cross-legged on a sitting cushion.
You can also do this on the edge of your bed or on a cushion on your bed.
Just making sure that your spine stays comfortably erect throughout the practice.
Alom vilom alternate nostril breathing.
Bring your index finger and your middle finger in between your eyebrows.
Place them on your forehead.
Use your right thumb to close your right nostril.
Inhale through your left nostril.
Use your ring finger to close your left nostril.
Hold your breath in.
Open your thumb.
Exhale through your right nostril.
Inhale through your right nostril again.
Use your thumb to close your right nostril.
Hold your breath in.
Lift your ring finger.
Exhale through your left nostril.
Inhale through your left nostril.
Close it with your ring finger.
Hold your breath in.
Lift your thumb.
Exhale through your right nostril.
Inhale through your right nostril.
Close it with your thumb.
Hold your breath in.
And exhale through your left nostril.
Inhale through your left nostril.
Holding the breath in.
Exhale through your right nostril.
Inhale through your right nostril.
Hold your breath in.
Exhale through your left nostril.
Continue in your own flow.
If you notice your mind drifting,
Use a count to stay focused.
Inhale for a count of four.
Hold your breath for a count of four.
If you are lost without needing a count,
Then that is fine too.
To keep inhalation,
Internal breath retention,
And exhalation of the same,
Exhale through your left nostril.
This is Brahmari or the humming bee breath.
Watch here first before you do it,
Otherwise you are not going to see or hear anything.
Middle finger.
This is a variation.
Maybe you have seen this in another variation before.
Use this variation this time of the placement of your hands.
Ring finger and middle finger will come onto your eyelids,
Closing your eyelids.
Index finger placed on your forehead,
Right above your eyebrows.
Pinky finger next to your nostrils.
Your thumbs will close your ears.
That front part of your ear,
You will place your thumb right on it and press it into your ear to fully close your ears.
Then,
With this placement going on,
You will inhale through the nose,
And on the exhale make the sound of a bee.
Then inhale again naturally through the nose.
Create the structure.
Have you seen the homes of bees?
They have this perfect hexagon in what they create with the bee wax and the sound that they create.
It's that vibration that is pretty amazing,
Pretty fascinating.
Just rest it there.
What that does is it brings the focus into the center of your head.
Let's do it.
We will do 10 counts like that.
Breathe naturally.
Stay inwardly with eyes closed until.
.
.
Bring your ring finger and your middle finger on your eyelids.
Close your eyes.
Index finger right above your eyebrows.
Pinky fingers next to your nostrils.
Use your thumbs to close your ears.
Take a deep inhale and start humming.
