The easiest way to learn this breathing technique is typically by sitting upright.
Once you get used to it,
You can do it walking around or even during your yoga practice.
The way that this technique is achieved is by creating a gentle constriction in the back of the throat.
One of the ways to feel that constriction is by whispering.
So practice whispering hello a few times.
And now through the nose and whisper hello.
Try that one more time.
Feel the throat.
Hello.
Another way to feel that gentle constriction in the throat is practicing as if you were fogging a mirror or glass.
So have your hand up in front of you.
Inhale through the nose and exhale through the mouth.
You want to feel heat,
Warmth coming out of the mouth.
Let's do that two more times.
Inhale through the nose.
Exhale.
Once more.
So once you feel comfortable with that gentle constriction in the throat,
You can try this technique by breathing in and out of the nose.
And usually in the beginning,
You'll start to feel it first on the exhale.
And once it becomes easier to have the constriction on the exhale,
You can then also have it on the inhale.
Close your eyes.
Let's take a releasing breath to reset.
Inhale through the nose.
Side out.
The lips close.
Gentle constriction in the throat.
Inhale through the nose.
And out through the nose.
And continue to breathe in and out of the nose with your belly breath or your long,
Deep breath.
Feeling the constriction in the throat,
Again,
Maybe first on the exhale only.
Or maybe you're ready to have it both on the inhale and the exhale.
You'll notice as you continue to practice,
It'll start to sound like soft ocean waves in the throat.
Keep going.
Few more cycles on your own.
The muscles of the face stay relaxed.
The jaw is relaxed.
The lips are closed.
Now,
After your next exhale,
Release the gentle constriction in the throat.
You can swallow to help relax the throat.
And slowly open the eyes when you feel ready.
So this technique can be beneficial to do in the morning,
Again,
To help clear excess mucus from the throat.
You can do it in times when you need to be more mindful and present.
And it's also recommended,
Especially if you're new to this,
To not practice this laying down.
Try out the technique during the day,
Maybe in your yoga class,
And see how it feels.
