Welcome to today's practice.
We are going to be learning Valoma breathing,
Which is a pranayama technique in yoga.
This is an interrupted breathing technique to help you expand your lung capacity and it's also very effective in shifting your focus and relaxing the body.
So find a comfortable seat.
I find this breath work is easiest when laying down or in a legs up position like Viparita Karani with your legs up against the wall and you're on your back.
You find what works best for you and then let's just take a moment to sort of ground into the body.
So take a few breaths.
Hands can be on the body somewhere or resting by your side,
Closing your eyes,
Drawing your awareness to the present moment,
To here and now.
Now if this breath work at any time does not feel good in your body,
It feels too restrictive or you find yourself gulping or gasping for air,
Just stop and focus on full deep inhales and exhales.
Let's take a nice clearing breath here together.
Fill up your lungs,
Inhale through the nose,
Exhale out your mouth.
Let's do that again.
Fill up,
Inhale to the fullest capacity,
Hold your breath at the top,
Let it go,
Exhale.
And again like that,
Even fuller,
Even deeper breath in,
Hold yourself full,
Feel that fullness in your chest and then exhale empty.
Where you are,
Allow yourself to fixate on your breathing and when you're ready,
Take a full exhale to empty and we'll begin on the in-breath.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause for two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Last one.
Inhale one,
Pause two,
Inhale three,
Four,
Pause for two,
Inhale seven,
Eight,
Nine,
Pause,
Exhale.
Take a big breath in,
Sigh it out your mouth.
Ahhhh.
Allow yourself to regulate your breath naturally,
Breathing in and out the nose,
Simply noticing if anything feels different.
Maybe you feel a little more space,
A little more expansion in your chest.
You feel a little lighter or a little more relaxed in your body.
Maybe you feel a little more grounded or a little more calm within your mind.
Feel free to come back to this practice as often as you need.
Thank you so much for joining me today.
Namaste.
