Breathing Exercises

Begin with Aums to calm and lengthen the breath.

Inhale softly and fully.

Exhale making a deep Aum sound.

Do this for at least 5 minutes.

Then

Perform Ujjayi Pranayama.

Ujjayi Stage 3
Inhale and restrict the air flow to make the sound "sssss". Keep the sound constant and smooth. Exhale make a sound with the mouth closed that sounds like "hhhhha".

Don't hold the breath yet just warm up and work on smooth sound when inhaling and exhaling. Work on the changes in breath becoming smoother and longer also. This occurs when the breath crosses from inhalations to exhalations and exhalations to inhalations.

Download the Ujjayi Pranayama mp3

Do this for at least 5 minutes.

Then

Stage 1 - Kapalabhati Pranayama
Find a comfortable seated position. Gently exhale all of the air from the lungs then inhale a little.

Exhale rapidly like a gentle sneeze making a sound with the mouth closed. Then inhale rapidly and begin to exhale and inhale in quick rhythm. (Like quick short sneezes)

Use the diaphragm to create the force required for quick inhalation and exhalation.

Do this until you feel a little fatigued. This can happen after 20 fast breaths.

Do Ujjayi pranayama to calm the breath for at least 3 breaths and at the most 12.

Then

Nirvana Pranayama

Stage 1 - Nirvana Pranayama

Breathe in deeply but be careful not to over breath as this will strain the heart and shorten the exhalation. Breathe into your belly for a deeper breath and less strain on the heart. When you feel a little resistance stop.

Blow the air out of the lungs lightly. Not to forcefully as it will be longer when done gently. Be careful not to do your breathing techniques too forcefully otherwise conflict and pressure will be created in the heart and mind.

Do this 6 times.

Then

Then progress towards holding after the inhalation for 5 seconds.

Do this 6 times also.

Then

Bhastrikā pranayama

Stage 1 - Bhastrika Pranayama

Inhale rapidly and forcefully to better deliver the air. Then exhale rapidly making a sound like "ummph" with the same kind of force as a large sneeze. Listen mp3

Do at least 4 vigorous breaths making the bellows sound.

After the last one release mildly and begin some Ujjayi(Or other lengthening relaxing breaths)

After a few Ujjayi Breaths take a breath and Hold after inhalation. Count how long you can hold for before you get faint. This is called Murchha.

Then

Nirvana pranayama

Stage 2 - Nirvana Pranayama

Breathe in deeply.

Allow the breath to take at least 2 or 3 seconds at the top of the inhalation without holding. Just allow it cross over really slowly to the exhalation.

Blow the air out of the lungs lightly. Make a special effort to blow all of the air out of the lungs. If you feel fatigued take a few breaths and try again.

Experiment with different lip positions.

Do this at least 12 times

Then

Svana pranayama

Stage 1 - Svana Pranayama

Breathe out all of the air then open the mouth and stick the tongue out.

Begin to take fast rapid breaths trying to exhale all of the air each time and only breathing in slightly. Do this about 8 times before doing one last long one.

Then breathe normally or beging Ujjayi.

After your lungs have recovered repeat the exercise increasing the durartion.

Each time try to force all of the trapped mucus out of the bottom of the lungs.

Do this 3 times with a little Ujjayi inbetween.

Ujjayi - 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).

Get your Ujjayi breaths nice and smooth with the retention being performed without a struggle or feeling of pressure.

Work on this for 20 minutes.

Then

Nādi Śodhana pranayama  

Stage 1 - NadiSodhana Pranayama
Block both nostrils partially. Allow an even intake of air through both of them.

Exhale through both nostrils blocking them so they release the same amount of air throughout the exhalation.

Do this for at least 12 breaths. Make sure you work on even intake of air and balanced exhalations also. Don't block the nostrils too much. It's better to block them slightly so that the exercise is performed without a struggle or self induced conflict.

Then

Lay Down is Savasana the Corpse pose and perform

Stage 1- Plavini Pranayama

Breathe in with ease.

Relax at the top of the breath for a moment without straining the heart.

Exhale with ease and relax the muscles as much as possible.

After exhalation relax. Wait until a strong signal is sent from the nevel chakra. It feels like a spark. Catch it and inhale.

Try to lengthen the time of stillness after exhalation.

Leave a little air in the lungs after exhalation. This allows a longer duration to be achieved after exhalation as well as deeper relaxation during his time.

Do this until you feel deeply relaxed and balanced.

by Mark Giubarelli