Bahya Kumbhaka - The Negative Breath

Also called the “negative” or “relaxing 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. This is one round. 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.

After completing the exercise for at least 20 rounds, return to your normal breathing for a few moments and take some time to observe how your body and mind have responded to the technique. Do you feel calmer and more clear of mind? Does your body feel more grounded and relaxed? Does this technique help you to relax and refocus? If so, why not add it to your “toolbox” of techniques for better health in every day life?

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