Breathing to releave stress | Pranayama

What is Prana?
Prana is vital energy or vital air - our life force that flows through the body with breath.

What is Pranayama?
Pranayama is the science of breathing. It is controlling your prana with breath.

The breath brings balance to the body and the mind, it brings freedom from pain, release from tension. It brings energy and awakening to the whole being.

There are many different kinds of pranayama practices including:
Smooth breath
Rhythmic breath
Cleansing breath
Kooling breath
Balancing breaths
Bodywork breath
Esoteric breath
Reverse breath

Smooth Breaths - abdominal breathing and Ujjayi breathing
Abdominal breathing - sit comfortably and bring your attention inward and on to your breath. All breath is through the nostrils.  Place your hands on the abdomen/belly just below the belly button. When you inhale balloon the belly. You'll feel your hands lift a bit. On the exhale deflate the balloon of the belly. You'll feel your hands move inward a bit. Sit with this practice for a minute or so - as long as you feel comfortable. Then bring your attention outward.

 Ujjayi breathing - sit comfortably and bring your attention inward and on to your breath. All breath is through the nostrils. Ujjayi is the breath that moves through the back of the throat and produces the gentle sound of someone sleeping. Practice slightly closing off the glottis at the back of the throat. Imagine you are saying the word herrrrrrr in your throat and it may help get the feeling of the closing and produce the soft sound. You can stay with this breath for a long a you feel comfortable. It is called a sustainable breath because you can actually sustain it throughout any activity you are doing. This breath carries off toxins and is soothing and relaxing. 

Rhythmic Breaths - broken breath and alternate nostril breathing

Broken breath - sit comfortably and bring your attention onto your breath. All breath is through the nostrils. Break the breath in to four parts using the words of a phrase to break the breath. Such as - inhaling to "I am at peace".

Exhaling to "I am all joy".  Create any phrase that is important to you in the moment. You can use the same one for the inhale and exhale if you wish. You can extend the breath if it feels comfortable. A five part breath could be something like - "I am full of love".  Remember this is your breath practice. Make it work for you.

 Alternate nostril breathing - sit comfortably and bring your attention onto your breath. All breath is through the nostrils. Bring your right hand up to your face. Use your right thumb to close off the right nostril. Inhale through the left nostril for a count of 4, then continue to keep the right closed, use the little finger and ring finger to close off the left nostril and hold your breath for a count of 4. Release the right nostril and exhale for a count of 8, then inhale through the right for a count of 4. Close off the right nostril and hold your breath for a count of 4. Release the left nostril and exhale for a count of 8. In hale left for a count of 4 and continue. If this 4-8 count is too long, change it to 2-4. It 4-8 is too short move to a count of 6-12. Remember this is your breath. Make it work for you. This is a balancing breath for the body and mind - unifying the left and right sides of the brain. It is good for: quieting the mind, as an aid to insomnia, depression.

 *Any time you bring your attention onto your breath for even a couple of minutes, you are releasing tension. Your breath is an important tool for your tool box. Remember you have it and use it with gratitude.