Calming the nervous system with pranayama
(Breath Techniques)
Deep belly breathing
- Fill 2 inches below your belly button
- Place hands on the belly and notice where the breath moves
- Filling the belly even to the sides and back
- Start to feel into the natural movement and rhythm of your breath
Try this for at least x20 breathes and see how you go, you can always use a mantra to help you focus. Perhaps ‘peace’ on the inhale and ‘calm’ on the exhale.
Circular Breath Technique
- Begin to tune into the length of each breath
- As you notice the difference between the inhale and exhale (any holding, shortness, strain, softness etc) see if you can lengthen out the breath.
- Feel the breath fill the belly, chest and up the the clavicles, perhaps even creating space in your back, see if you can create this circular rhythm with ease
- As you do bring the attention to the length of the inhale and exhale. Holding for the same amount of counts for each, try to be even and relaxed as you do without any straining.
- You may like to slowly count the numbers 1,2,3,4,5,6,7,8 for the in and 1,2,3,4,5,6,7,8 for the out… See what counts work for you. Going up to 6 counts is a good amount to find your rhythm. Please don’t worry about how long, however allow them to be even and deep.
- Relax the face, allow the lips to part and eyes be heavy as you do
- Continue this circular breathing technique for as long as you feel comfortable
