In Ayurveda, breathing is an important key to physical, mental and spiritual health. Pranayama is the practice of focused concentration on the breath, regulating the flow with a slow, steady inhalation and a measured, deliberate exhalation. There are many forms and pattern of this practice, each on designed to activate different energy channels and energy centers in the body.
A Basic Pranayama Technique for Stress Release:
Postion:
Sit with the legs crossed and the back straight. If you have issues with your knees, sit with the ankles crossed in front of you. Place the thumb of the right hand on the side of the right nostril, allow the index finger rest on the third eye, (the spot between the eyebrows, raised a bit), and place the middle finger close to the left nostril. The back of left hand should be resting on the left knee, thumb and forefinger touching with the other fingers relaxed but separated from each other. This is one of several hand positions but this is a excellent starting position.
Breathing:
Gently push against the right nostril, pinching off the air flow as you inhale up the left nostril, bringing the breath up in a gentle curve from left to right curving up and back to a place above the center of the crown chadkra or crown energy center, located at the top of the head.
Bring the breath up above the crown chakra and gently hold it there for a count of 4, then softly push on the left nostril, pinching it off from the return air flowing down as you release your thumb from the right nostril.
Mentally guide the air down and toward the right, crossing back over at the third eye and letting it flow out through the right nostril. Hold the breath for four counts down at the right bronchia, or area at the top of the lungs.
Repeat now with an inhalation up the open right nostril, taking the breath gently up and over to the left, crossing at the thrid eye and curving up to hold just above the crown chakra for 4 counts, pinch off the right nostril, then release the breath curving back down from the right and over to the left crossing at the third eye and then out the left nostril and holding the empty breathe in left bronchia for 4 counts. Repeat again going up from the left.
Cycle:
Continue this cylcle, up from one side, down to the other, up from that side and then down to the other in a gentle, easy, rhythmic pattern. Keep your focus on the the third eye. Start this practice with 5 minute segments then let it build as it will up to 10 or 15 minutes. It is deeply relaxing as it oxygenates the whole body and syncronizes the brain waves.
At the end of your session, if you'd like, it's a good idea to bend forward at the waist and slowly come up again to send a small wave of energy up the central nervous system into the brain for a little boost back into an external mental focus.
This should be a very enjoyable experience and one that is highly beneficial as a daily practice. It will clear the mind, improve mental functioning and lower your blood pressure.
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