Breathing Exercises - Simple pranayama

Begin with Aum pranayama

Stage 1 - Aum pranayama

Aums are a good way to start your breathing exercises as they have a spiritual vibration to them. They also calm the nervous system.

Remove thoughts by inhaling and visualizing the air passing through your mind. Listen for a universal vibrations. The mind must be relaxed and empty to hear the Aums that are all around and vibrating through us.

Create the sound of Aum on the exhalations lengthening each time.
Experiment with the position of the tongue to create slightly different tones.

Use low frequencies. Deep down in your belly try to connect with the Chakra. Unite the Chakra with the sound.

Do this until you feel a little fatigued. This will help to exercise your diaphragms endurance and make the introduction into Ujjayi breathing graceful. Its easy to get a little tired when performing Aums. It's good to count how many occured before you bacame fatigued. This way you can measure your progress and endurance each time trying to perform a few more than the last time.

Perform Ujjayi.

Stage 4
Inhale and gently allowing the air to pass into the body with ease and no resistance.

Pause at the top of the breath (antara kumbhaka).

Exhale and make the sound "hhhha" keeping the sound constant and smooth.

Focus on making the sound really smooth.

Stage 2 - Kapalabhati pranayama
Inhale and Exhale rapidly through both nostrils partially blocked. Control the air flow so that it enters evenly through the nostrils.

Perform 8 to 12 Kapalabhati inhalations and exhalations.

Practice a little Ujjayi pranayama after. Take at least 3 deep restorative breaths before beginning another Kapalabhati session.

Gradually build up the number of Kapalabhati breaths taken.

Re-introduce the technique when the nerves and lungs feel restored after Ujjayi.

Optional: It is quite a common practice to hold (Antara Kumbhaka) after a number of Bhastrika or Kapalabhati breaths. This way the practitioner can measure their ability to hold the breath. This will increase dramatically after one session of breathing techniques.

Kapalabhati pranayama mp3
learn about the breath of fire

Do a few Aums to steady the breath then.

Stage 4 - Kapalabhati pranayama
Inhale through the right nostril and Exhale through the left.

Switch after at least 5 breaths.

When the lungs fatigue begin to practice light Ujjayi breathing.

Optional: It is quite a common practice to hold (Antara Kumbhaka) after a number of Bhastrika or Kapalabhati breaths. This way the practitioner can measure their ability to hold the breath. This will increase dramatically after one session of breathing techniques.

Re-introduce the technique when the nerves and lungs feel restored.

The nostrils can be switched each time which takes skill and co-ordination.

Stage 10
Inhale restrict the air flow to make the sound "sssss". Keep the sound constant and smooth.

Pause at the top of the breath (antara kumbhaka).

Exhale and make the sound "hhhha" keeping the sound constant and smooth.

Pause at the bottom of the breath (bahya kumbhaka).

Do Aums to calm the nerves and lengthen your exhalations for at least 5 minutes.

Then rest on your back in Corpse pose for at least 5 minutes.

    Plavinī pranayama perform this to deepen your calmness. At least 10 minutes.

by Mark Giubarelli