Breathing technique # 1
Full Yogic Breath revitalizes the entire body with prana (essential life force).
It relieves stress, refreshes the mind, and activates the parasympathetic nervous system, encouraging a calmer, more balanced state of being overall.
Choose a comfortable seated or lying position. If sitting, make sure that your pelvic bones are rooted into the surface beneath you, and that your spine is straight. If you prefer to lie down, lie on your back and relax your entire body.
Gently close your eyes and take a few moments to settle in. Close your mouth and breathe only through your nostrils. Begin by simply observing the natural flow your breath. Let go of any thoughts and allow yourself to arrive completely in the present moment.
Full Yogic Breath begins with a deep and fluid inhalation that fills three sections of the torso independently, but continuously.
First, we breathe into the lower abdomen.
Then, we breathe into the mid-section of the torso, expanding the diaphragm and the ribs as the inhalation continues.
And finally, we draw the breath into the upper chest and shoulders as the inhalation comes to a close.
This slow and purposeful inhalation is then followed by a long, slow, gentle exhale, expelling the breath from these same three sections of the torso in reverse order, releasing the upper chest, then the diaphragm and ribs, and finally the lower abdomen.
After several rounds of Full Yogic Breath (up to fifteen minutes), allow your breathing to return to normal for a minute or two before gently opening your eyes and bringing your practice to a close.