Hi,
My name is Birgitta and I'm here to guide you through some simple yet very effective breathing exercises.
Whether you're at the beginning of an active respiratory infection or simply would like to use these techniques as preventative measures,
You will likely find that you are left with a sense of calm and well-being.
Breathing exercises in Yoga called Pranayama activate our rest,
Digest and repair part of our nervous system.
It's also called our parasympathetic nervous system.
The first four exercises are done in a comfortable seated position.
It's important to sit in such a way that you're able to elongate your spine and keep your chest wide open.
The last two exercises you'll do lying down with the option to use a bolster,
Firm pillows or cushions.
Let's get started.
Now as you find a comfortable seat,
Place your hands on your thighs and close your eyes.
Allow your spine to elongate and broaden across your collarbones.
Bring your attention to your breath.
Feel the air flowing in and out through your nose.
Smooth,
Even breaths.
Place your hands on your belly and as you're breathing in,
Allow your belly to expand.
As you exhale,
Let your belly softly contract.
On your next exhalation,
Purse your lips and slowly breathe out through your mouth.
This is how we'll continue exhaling for now.
Inhale,
Belly expanding.
Exhale,
Gentle contraction.
When you're ready,
Place your hands onto the top of your chest.
Breathe all the way up into the top of your chest.
Exhale,
Slowly breathe out through your mouth.
Please repeat three more times.
Now place your hands on your side ribs.
As you're breathing in,
Breathe into your side ribs.
Exhale out through your mouth.
Repeat three more times.
The next breathing exercise will help you even further to get a good amount of air into the bases of your lungs,
As well as clearing out your lungs.
Either breathe in through your nose or mouth to the count of five.
Hold to the count of five.
Exhale through your mouth to the count of five.
Again,
Inhale to the count of five.
Hold to the count of five.
Exhale to the count of five.
Please repeat three more times.
Now one more time together.
And please have a tissue,
Cloth or towel ready to cover your mouth as you'll cough on your next exhale.
Breathe in to the count of five.
Hold to the count of five.
And then cough once or twice while covering your mouth with a cloth or towel.
Please feel free to repeat this exercise one more time.
When you're ready,
Please lie down onto your left side.
You can place a pillow,
Cushion or bolster underneath your head.
Bend your left knee and straighten your right leg.
Place your right hand on to the right side ribs.
Breathe into your right side ribs.
Exhale,
Purse your lips and breathe out through your mouth.
Repeat three more times.
If you like,
You can stretch your right arm over your head.
When you're ready,
Move on to your right side.
Bend your right knee and stretch out your left leg.
Place your left hand onto your left side ribs.
Breathe into your left side ribs.
Repeat three more times,
Again with the option to extend your left arm overhead.
Now please come on to your belly.
Either fold your hands under your forehead or place a pillow under your head resting on either cheek.
One more option is to place a bolster or cushion underneath your trunk and pelvis.
Make sure that your throat and head are off,
Hands folded underneath your forehead.
Please make sure that you're absolutely comfortable.
Bring your attention to your back ribs and as you're breathing in,
Breathe into your back ribs.
Breathe into your side ribs.
Keep your breathing smooth and even.
Inhale and exhale through your nose if that is comfortable.
Otherwise exhale through your mouth.
It's important to cultivate deep circumferential breathing to get maximum air into the bases of the lungs.
In addition,
The majority of our lungs is on our back,
Not our front.
If this is at all uncomfortable,
Please turn onto your right side again.
We'll stay here for two more minutes.
You of course have the option to stay longer if this feels helpful and restorative.
Just keeping your breathing smooth,
Breathing into your back body,
Breathing into your back ribs,
Feeling the back of your torso widening,
Expanding.
Allow your breathing to be as deep and full as you possibly can.
As you exhale,
See if it's possible to let go a little bit more,
Perhaps becoming aware of any kind of physical tension or holding.
Just a few more breaths here.
Slowly place your hands by your shoulders and push up onto your knees.
Either come into Child's Pose or sit all the way up.
I hope it was helpful and I encourage you to do these exercises every day.
Wishing your health,
Well-being and peace.
