Welcome.
If you are struggling with sleep or experiencing any kind of anxiety or stress,
This is an invaluable tool.
Bulomapranayama is a breathing technique which interrupts the breath,
Either on an inhalation or an exhalation.
You can choose.
Today we will do both.
First,
Please make yourself comfortable,
Either sitting or lying down.
Start by finding length in your spine,
Length in the back of the neck and take a deep breath in.
Exhale.
Relax.
Next,
As you inhale,
Please clench your hands into fists as tight as you can.
Deep breath in and hold it there.
Now release your hands and exhale.
Let your body soften.
The space around your forehead is relaxed.
We are going to practice Bulomapranayama.
First of all,
We will practice inhaling and creating pauses at two stages of the inhalation.
When you reach the end of the inhalation,
We will simply exhale in one long release.
Together.
Inhale and pause.
You have not yet reached the top of the inhalation.
Hold the breath and continue to inhale.
Pause again.
Please hold the breath.
Once more now.
Inhale all the way to the top.
And exhale all the way up.
Again.
Inhaling.
Pause.
We are holding the first third of the inhalation.
Inhale again,
The second third.
Pause.
Inhale again all the way to the top.
Allow the breath to turn.
Exhale the whole way.
Once more now.
Inhale.
Pause.
Continue.
Inhale.
Hold it.
Hold the breath.
The whole way now.
Inhale all the way to the top.
And exhale.
Allow the chest to soften.
Belly to soften.
Let the breath go.
Continue breathing normally.
We are going to change the surround mouth.
So we will take a deep breath in and it's on the exhalation that we will break up the exhale into those stages.
So you are creating this pause twice before you finally release the final part of the exhalation.
Fill the lungs.
Fill the chest.
Fill your belly now.
Inhale.
All the way.
And begin to exhale.
Not the whole way.
Pause.
Right there.
Hold the breath.
And continue the exhalation.
Pause again.
Hold it.
And now release the final part of the exhalation all the way.
Chest softens.
Belly softens.
Inhaling now in one long breath in.
Inhale.
All the way to the top.
And begin to exhale.
Inhale.
And exhale.
Belly softens.
Inhaling now in one long breath in.
Inhale.
All the way to the top.
And begin to exhale.
Pause.
That's about the first third of the breath out.
Continue to breathe out now.
Pause again.
Perhaps that's two thirds.
Roughly.
And exhale the whole way.
Continue.
Allow the chest to soften,
Belly to distend.
One more time now.
Please breathe in the whole way to the top.
Chest fills.
Belly rises.
Shoulders soft.
The sides of your neck are long.
Shoulders away from your ears.
When you reach the top of the inhalation now,
Begin to exhale.
Chest softens.
Pause here.
Holding it a little longer this time.
And release.
Exhale.
Pause again.
Hold the breath.
And exhale the whole way.
Let the breath go.
Return to breathing normally.
Allow the chest to rise and fall with its own natural accord.
At any point if you find you're in bed and you're struggling to fall asleep,
Tossing and turning,
Please return to this breath.
You can choose whether you'd rather interrupt the inhalation or the exhalation.
On a night when you have trouble sleeping,
You may try both.
And you might just find that halfway through one of these exercises,
You finally fall asleep.
Thank you.
I wish you a good night of restful sleep.
Good night.
