January Breath-work and Relaxation Practice
Victoria Bailey
January 25 2024
•
Duration:
48 Minutes
LUNGS + WINTER
As we navigate through the colder months, it's essential to nourish our lungs. Nottingham was noticeably colder today, and this kind of fluctuation in temperature can pose challenges, particularly for those with asthma. When we experience cold, we often unconsciously hunch our shoulders as a protective measure, this then restricts our breath even further. Yet, our lungs thrive on space – space to breathe, to feel free, and to be open to show up and fully embrace life around us.
The purpose of this practice is threefold:
- Increase lung capacity, stamina and overall vitality
- Calm and nourish the nervous system, promoting good quality sleep (and decrease anxiety - overactive mind)
- Provide your lungs with the space to open, breathe and be acknowledged, addressing deeper layers within the body; the emotional and energetic aspects of your being.
Here's the simple routine for you to repeat at your convenience, using a stopwatch or I enjoy using the Insight Timer app as it has the bell feature:
4 minutes: Diaphragmatic breathing into the side ribs
4 minutes: Opening the back body with a cushion – inhale to lift the chest, exhale to round the mid-back
4 minutes: Alternate nostril breathing
4 minutes: Bhramari to the root with a deep tone
4 minutes: Omkarai (chanting 'om' or 'ah’)
Be aware clearing can happen throughout this coughing, yawning, sneezing. If you feel lightheaded or even tingles in the body this maybe a sign you’ve reached your limit for that day.
Take at least 3 steady breaths in between each exercise. Conclude with 3 steady breaths, then use your stopwatch to time your exhale. Track your progress over the dedicated three sessions per week for three months, especially if you're dealing with the cold or seeking to enhance vitality and immunity.
As we navigate through the colder months, it's essential to nourish our lungs. Nottingham was noticeably colder today, and this kind of fluctuation in temperature can pose challenges, particularly for those with asthma. When we experience cold, we often unconsciously hunch our shoulders as a protective measure, this then restricts our breath even further. Yet, our lungs thrive on space – space to breathe, to feel free, and to be open to show up and fully embrace life around us.
The purpose of this practice is threefold:
- Increase lung capacity, stamina and overall vitality
- Calm and nourish the nervous system, promoting good quality sleep (and decrease anxiety - overactive mind)
- Provide your lungs with the space to open, breathe and be acknowledged, addressing deeper layers within the body; the emotional and energetic aspects of your being.
Here's the simple routine for you to repeat at your convenience, using a stopwatch or I enjoy using the Insight Timer app as it has the bell feature:
4 minutes: Diaphragmatic breathing into the side ribs
4 minutes: Opening the back body with a cushion – inhale to lift the chest, exhale to round the mid-back
4 minutes: Alternate nostril breathing
4 minutes: Bhramari to the root with a deep tone
4 minutes: Omkarai (chanting 'om' or 'ah’)
Be aware clearing can happen throughout this coughing, yawning, sneezing. If you feel lightheaded or even tingles in the body this maybe a sign you’ve reached your limit for that day.
Take at least 3 steady breaths in between each exercise. Conclude with 3 steady breaths, then use your stopwatch to time your exhale. Track your progress over the dedicated three sessions per week for three months, especially if you're dealing with the cold or seeking to enhance vitality and immunity.