The wonder of breath. Our true companion for life.

Pranayama Practices

 

I am a qualified Breath Coach, having been trained by Lucas Rockwood at The Yoga Teachers College in Barcelona. Throughout my training, I learned a wide variety of breathing practices which I now incorporate into my own practice and share with others. Whether or not yoga is a part of your daily routine, breath and the way we breathe certainly plays a critical role in our well-being. That's why I am passionate about helping others explore and cultivate their own breath practices, so they can experience the transformative benefits of this powerful tool.

Donna Farhi’s book ‘Yoga, Mind, Body & Spirit’ beautifully describes The Seven Moving Principles which are the guiding thread for all yoga practices.

Principle number one being to breathe. Donna rightly reminds us that from the moment we are conceived, our bodies as they develop from cell to foetus and to the moment of birth and beyond - we begin to breathe.

“The breath arises out of stillness, expands, condenses and returns to the ground of stillness. Oscillation is an intrinsic part of life and all movements.” ~ Donna Farhi

I hope you might discover the power of breathing practices and the benefits they can bring you by using a few of the below.

It is recommended that you should first develop a sense of deep belly breathing before you move on to any of the below practices.

Follow the videos if you need a visual / audio cue or go gentle on your own. Enjoy.

Disclaimer: If you have any health conditions, consult your doctor or medical practitioner to ensure breathing practices such as these are suitable for you. If you choose to follow any of these breathing techniques you agree that you do so by your own free will.

Kumbhaka Pranayama

Triangle Breathing 4:4:8

Kumbhaka is the retention of breath in the practice of pranayama. Also known as Triangle Breathing. Great one for calming the nervous system.

There are two types of kumbhaka:
Antara Kumbhaka = retention after the inhale
Bahya (Bahir) Kumbhaka = retention after the exhale

This practice uses Antara to the count of 4 in, 4 hold, 8 out. It may be useful for you to picture an inverted triangle in your mind’s eye.

 
 
GUIDANCE

1.Find a comfortable seated position with your spine nice and straight. 2. Bring awareness to your natural breath - just observe it.

3. Take in a breath and exhale every last drop from your lungs. 4. Close your eyes or keep them open for the visual until you get used to it. 5. Inhale through your nose to the count of 4. 6. Hold the breath without straining for 4. 7. Exhale slowly through the mouth for 8.

This video is 3 full rounds. Go slowly and build up to 6 rounds with practice.

 

Sama Vritti

Box Breathing 4:4:4:4

Sama Vritti pranayama practice is also known as equal breath or box breathing.

Sama = even, smooth, equal
Vritti = fluctuations or modifications

It’s thought to be a soothing and balancing practice which helps calm the body and mind. Navy SEALS are said to use this one.

Benefits are said to include awareness of breath and prana flow.

 
 
GUIDANCE

1. Find a comfy seated position - aim for an upright spine. Hands rest on your legs and palms facing up.
2. Bring awareness to your natural breath - just observe it.
3. Close your eyes if that feels good.
4. Breathe out through your nose to fully empty the lungs. Let’s begin.
5. Inhale through the nose to 4. 6. Hold the breath at the top without straining for 4. 7. Exhale nose for 4. 8. Hold the breath again for 4. That’s 1 round;)

Try cultivate the same quality of the breath from start, middle and end of each round.

Try 3 rounds and pause and notice any sensations: neutral, pleasant or unpleasant. Then repeat up to 5 rounds.

 

Nadi Shodana

Alternate Nostril Breathing 5:5

Nadi Shodana or “alternate nostril breathing” is my go to.

A simple but powerful technique that settles the mind and body bringing your nervous system into balance. This practice is said to balance the flow of vital energy, prana, through the Ida nadi (left nostril/moon) and the Pingala nadi (right nostril / sun). The idea is to facilitate the movement of prana through the central energy axis, the sushumna.

There are said to be 72,000 nadis (channels) within the body.

 
 
GUIDANCE

1. Find a comfy seated position - aim for an upright spine.
2. Rest your left palm in your lap or on the left knee.
3. Raise your right hand to your face and close the right nostril off with your thumb.  4. Gently rest your ring finger to the side of your left nostril keeping it open.
5. Close your eyes. We begin.
6. Inhale through the left nostril to the count of 5.
7. Close off your left nostril with the ring finger. Both nostrils are now closed and hold the breath briefly.
8. Exhale through your right nostril by releasing the thumb to the count of 5.
9. Pause at the end of the exhale briefly here with right nostril open.
10. Inhale right nostril to the count of 5.
11. Close off your right nostril with the thumb. Both nostrils are now closed and hold the breath briefly.
12. Exhale through your left nostril by releasing the ring finger to the count of 5.
13. Pause at the end of the exhale briefly here with left nostril open.
14. That completes 1 round!

Try 5 rounds and then rest your hands into your lap and notice any sensations.

Go gentle and listen.

Recommended books on breathwork