Here are some instructions for a yoga breath exercise called the “Deep Yoga Breath.”

As with all pranayama yoga sessions, you should prepare yourself by eliminating as many distractions as possible.  Go to the bathroom if you need to.  Put on a sweater if you are chilly.

When you are ready, sit in a comfortable position with your back straight.  The traditional posture is to sit on your heels with your knees together.  You can also sit in the lotus position or a modification of it.  But if those positions are difficult for you, don’t pass up on the yoga breath.  Simply sit in a chair with your feet flat on the floor and your palms on your thighs.  But be sure that your back is straight and that you aren’t leaning against the backrest.

First, close your eyes. 

Then relax and breathe naturally for a moment or two, inhaling and exhaling through your nose.

Welcome a sense of calm into your mind.

Take some deep breaths to empty out the air in your respiratory tract.  Then start the Deep Yoga Breath.

Empty the lungs by exhaling through the mouth.  Hold your breath with your lungs empty for a count of four.

Inhale slowly through the nose, filling your lungs up, to a count of four. 

Then hold your breath with your lungs full for a count of four. 

Exhale again through the mouth, slowly and maintaining control, for a count of four.  Don’t let your breath scream out of you. 

Hold your breath, with your lungs empty, for a count of four.

Repeat the deep breathing process for a few minutes.  With each breath, inhale for a count of four, hold for a count of four, exhale for a count of four, then hold for a count of four.

Then relax.  Breathe naturally for a minute or two.

Then start the Deep Yoga Breath again.  Inhale for four, hold for four, exhale for four, hold for four.  Keep it up for a few minutes. 

Then relax your breathing again and breathe normally for a few minutes.

And then do a third set of the Deep Yoga Breath, inhaling for four, holding for four, exhaling for four, holding for four.  Practice this for a few minutes.

Then relax your breathing again and breathe normally for a few minutes.

Finish by lying down, if you can, and breathing in a relaxed fashion.  Allow your breath to return to normal and focus on it, simply observing it for several minutes.

Rest in a sense of peace and calm. 

As you slowly get up and return to your day, carry the peace and calm with you. 

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