Today's very straightforward practice is meant to allow you access to the parasympathetic nervous system while still in a lucid and alert state.
The parasympathetic nervous system is responsible for digestion in the body,
Regeneration,
Sleep.
Getting access to this nervous system while being awake gives you access to a calm and centered state of being.
If you practice this in a reclined position,
You'll be able to sense and feel the movement along your back.
And if you practice this in a seated position,
You will be able to develop more strength and conditioning.
Choose your position according to what you would like to experience.
Make sure that you are grounded,
Centered.
Become aware of your sitting bones and the orientation of your pelvis.
Notice the positioning of your rib cage,
Your shoulders.
Begin to breathe through your nose.
Feel the nose and the mechanism filtering the air as you inhale and as you exhale.
Now begin to focus your attention on expanding the low ribs in the back as you initiate the inhale.
Reach down with your tailbone and spread the ribs up toward the shoulders.
Let the exhale release slowly out of the body,
Naturally out of the body.
Begin the same way that there's no rush for your inhale or for your exhale.
There's also no need to take in very,
Very large breaths.
Be moderate.
Find the middle way in your breath practice.
Keep directing your breath to the back body at the initiation of the inhale.
Spread the low ribs.
Expand the lumbar spine.
Reach the tailbone down.
Simultaneously expand the ribs up toward the shoulders.
Let the exhale release naturally and with ease.
Smooth out the consistency of the airflow from beginning to the end.
Notice the evenness in the size of the inhale to the size of the exhale.
And stay conscious of any movement that you're creating in the back body.
Making the movement organized and expansive.
This is really key to massaging and activating the vagus nerve.
It's also a key to getting control and articulation in the expansion of your diaphragm.
These two things allow you quick access to the parasympathetic nervous system.
Return to a normal breath.
And always remember that you can end the breath exercise sooner than I ask you to.
Pay attention to any sense of tension in your body as you practice.
And keep making conscious decisions with each breath cycle.
Keep breathing naturally through your nose.
Let the breath be unmanipulated right now.
Release all expectation of your breathing apparatus.
And be a neutral witness to its operation.
Today's practice was designed to give you quick access to the parasympathetic nervous system.
It is a foundational practice in yoga.
And it's something that can be practiced daily.
Breathe on.
We are one.
