Pranayama
Pranayama is translated from Sanskrit to mean control of the vital energies. We achieve this through control of the breath. Conscious deep breathing helps to stimulate the parasympathetic nervous system, which triggers a relaxation response in the body. Conscious deep breathing helps to lower blood pressure, heart rate and respiration, stimulates digestion and elimination, balances the glandular, reproductive, and immune systems, and helps to relax the mind. In our daily life, our shallow and rapid breathing habits allow us to exchange only 10-30% of the air in our lungs. Conscious deep breathing helps us to exchange a much greater quantity of air, helping to oxygenate our blood, nourish every cell, and release wastes, toxins, and stale air. Practice simple deep breathing every day, and you will find your body, mind, and spirit cleansed, purifying, focussed and renewed.
The Energizing Breath
Heating – Energizing – Activating - Awakening
Also called the “positive breath”, this exercise activates and energizes body and mind. Practice upon waking, or at a time of day when you want to experience a greater vitality need a boost of energy. Use this breath-work exercise to revitalize and oxygenate the body and mind and release lethargy and drowsiness. In a comfortable position, begin by taking a deep breath into the belly for a count of four. Comfortably retain the breath in the body for a count of four (without struggle or strain). Finally, release the breath for a count of four. Breath in and out through the nostrils, and perform 10-20 breaths in this manner. As you grow more proficient with this pranayama exercise, you may like to extend the length of the count to 8 or even 12.
The Relaxing Breath
Cooling – Relaxing – Calming - Softening
Also called the “negative breath”, this exercise magnetizes and cools the body and mind. Practice before going to bed, or at any time of day when you need to relax, clear the mind, or “cool off”. Use this breath for greater serenity and calm. Begin in any comfortable position, but preferably lying down in a dimly lit space with little or no distractions. Inhale for a count of 4 through the nostrils. Exhale for a count of 4 through the nostrils. Finally, retain the breath out of the body for a count of four. Ensure that you are not struggling or straining in this exercise, and remember that the next breath is right there when you need it. As you grow more proficient in this exercise, you may like to extend the length of the count to 8 or even 12.