Welcome to your audio guide for Savitri pranayama.
Come to sit in a comfortable,
Seated position.
So let's remember how to breathe correctly.
It is called the three-part breathing.
First,
Breathe into your belly.
So imagine when you take in a deep breath in through your nose,
You're filling up the belly but you're not pushing it.
You are actually allowing your diaphragm to drop.
Fill it with air.
Fill your lungs,
Your lower lungs with air and that creates the belly expanding effect but you're not actually pushing out your belly.
That's not what we want.
So the first part of this breathing is to breathe into your belly,
Into your lower lungs and allow your diaphragm to do its thing.
To push downwards,
To expand and then the second part of this breathing happens around your rib cage area,
Not your chest yet.
The chest is the last part but around the midsection of your body.
If you place your hands around your ribs,
The lower portion of your ribs and you start to breathe into that area,
You will feel it expanding almost laterally.
So you can try that now.
Place your hands there.
Breathe in through your nose and allow your ribs to push your hands outwards.
That is the second section of the breathing and the last part is when you filled up this midsection to bring the breath into your chest.
So that is when your shoulder starts to lift a little bit but again you don't do it intentionally.
It happens naturally.
So this is the inhalation and the exhalation,
All you have to do is to focus on pulling your navel back towards your spine and expel all of the breath but in a very gentle way.
So let's take a couple of perfect breathing before we begin Savitri Pranayama.
Exhale all of your breath.
Now inhale in through your nose,
Filling up your lower lungs,
Filling up your lower lungs,
Feel your belly expand outwards and then fill up your midsection and your upper lungs,
Your chest.
Now exhale all of your breath slowly as you pull your navel back,
Expel the breath out of your nose.
So you're breathing in through your nose and out through your nose.
One more time in through your nose,
One more time in through your nose,
Filling up the belly,
The lower lungs,
The midsection and then the upper lungs.
Allow your chest to rise and release.
Pull your navel back,
Expel the breath slowly out of your nose.
One more time,
Inhale,
Filling the lower lungs,
Feel your belly expand.
Allow the air to now fill your midsection of the lungs.
And into your upper lungs,
Your chest and release.
Pull your navel back and slowly expel all of the air.
Right,
It will take some time to get used to this breathing so practice it at your own time when you are in between tasks.
Instead of scrolling your phone,
Take a couple of perfect breathing.
Your body knows what it needs to do so follow it.
Let it guide you instead of instead of directing it.
All right,
Savitri Pranayama.
This is a breath technique that has a specific ratio of 8-4-8-4.
The inhalation will take place all throughout 8 counts.
You will hold the breath in for 4 counts and you'll exhale for 8 counts and hold the breath out for 4 counts.
I'll guide you through it.
I'll count you through it a couple of rounds and then you will do it on your own.
Count internally for 15 minutes on your own.
If you have 15 minutes to be on your phone,
To be with your family,
15 minutes to be on your phone,
To be watching Netflix,
You have 15 minutes for this every day.
To be on the same page,
Exhale all of your breath.
Inhale for 8-2-3-4-5-6-7-8.
Hold in for 4-2-3-4.
Exhale for 8-2-3-4-5-6-7-8.
Hold out for 4-2-3-4.
Inhale for 8-2-3-4-5-6-7-8.
Hold in for 4-2-3-4.
Exhale for 8-2-3-4-5-6-7-8.
Hold out for 4-2-3-4.
Inhale for 8-2-3-4-5-6-7-8.
Hold in for 4-2-3-4.
Exhale for 8-2-3-4-5-6-7-8.
Hold out for 4-2-3-4.
Inhale for 8-2-3-4-5-6-7-8.
Hold in for 4-2-3-4.
Exhale for 8-2-3-4-5-6-7-8.
Hold out for 4-2-3-4.
Inhale for 8-2-3-4.
Hold in for 4-2-3-4.
Exhale for 8-2-3-4.
Hold in for 4-2-3-4.
Hold in for 4-2-3-4.
Exhale for 8-2-3-4.
Hold out for 4-2-3-4.
Continue to practice counting yourself internally.
If your mind starts to wander,
Bring your focus and your attention back to your breath counts.
Breath is life.
Our breath is healing.
Our bodies are intelligent.
It knows how to heal.
But are we providing it the right resources to heal?
Now you have unlocked part of the mystery.
Your breath.
Keep on going.
We're just about halfway through.
Begin to feel the difference in your energy.
You might start to already notice a shift in your frequency,
In your beingness.
Revitalization.
Yet,
So grounding.
Keep on going.
You've got this.
On your last exhale,
Retention of this round.
Release the technique and return to regular one-to-one breathing ratio.
Make sure that your inhalation is of equal parts to your exhalation.
You may choose to end your practice here or continue to enjoy this feeling for as long as you'd like.
Thank you so much for receiving this.
I'll see you next time.
And remember to keep on practicing.
