Welcome,
Dear one.
Today we'll practice an anxiety relieving breath technique known as be breath in English or Brahmri Pranayam in Sanskrit.
This is a very powerful breath technique that allows us to instantly feel a little more calm and relaxed from within.
Studies have shown that not fully exhaling contributes to us feeling anxiety.
So breathing deeply and focusing on the exhalation allows us to drop into that space where we naturally feel more ease.
When we breathe deeply,
We activate the vagus nerve.
And when the vagus nerve is activated,
It activates the parasympathetic nervous system.
This part of the nervous system known as rest and digest,
Which really means it is that part of us that naturally knows how to restore itself and heal.
And all of this can come from an experience of the breath.
For today's practice,
We will simply focus on a specific way of breathing.
The hands can be relaxed on the thighs.
Maybe the palms turn up toward the sky.
We'll breathe in together.
And then on the exhalation,
I invite you to hum loud enough so that you can hear your own voice and continue to hum until you have completely exhaled all of the air.
The mind will usually tell us that the exhalation is complete before we've expelled all of the air.
So you may even have to feel that you're engaging your stomach muscles,
Your abdominal muscles a little bit to help gently press out any air that is still inside.
So again,
We'll breathe in together and then we'll hum on the exhalation until all of the breath is completely released.
So let's move into an experience.
I invite you to sit tall.
Feel as if there was a thread in the top of the head,
Lengthening the spine up toward the sky.
Feel the shoulders begin to soften down.
Close the eyes if you haven't already.
Allow the lips to gently touch and at the same time,
Feel a slight space between the teeth so that the jaw can relax down.
We'll move into this practice six times and then we'll pause in stillness to just experience whatever is arising.
And then we'll move into the practice for another six rounds.
Let's begin by taking a deep breath in and then exhale through the mouth naturally.
And we'll begin.
Inhale.
Inhale.
Inhale.
Inhale.
Inhale.
Inhale.
Inhale.
Inhale.
Inhale.
Inhale.
One more.
Inhale.
And then be very still.
Allow the breath to naturally move in and out,
But allow the body to remain in this place of stillness as you watch your experience.
Notice what is happening inside.
And now we'll move into one more practice of six rounds.
Again,
Allow your awareness to rest on that complete exhalation.
The body is relaxed.
The face is soft.
Sit tall and we'll begin.
Inhale.
Inhale.
Inhale.
Inhale.
Inhale.
Inhale.
Inhale.
Inhale.
One more.
Inhale.
Be perfectly still.
The breath is moving in and out in its natural rhythm.
As you observe what is happening inside from this place of stillness,
You're welcome to stay in this space for as long as you like.
Otherwise,
Slowly begin to move the body and become aware of the room around you.
As you deepen the breath,
Feel the belly and the chest expand with the body.
As you exhale,
Feel yourself soften,
Relax.
And as you're ready,
Gently open the eyes.
Thank you so much for taking the time to practice with me.
With great love and peace.
