Hello,
Welcome to your morning breathwork practice.
We will be practicing Bhastrika,
Also called breath of fire,
A powerful practice to stroke your inner fire.
It is a very energizing practice,
Ideally done on empty stomach,
Which makes it a perfect morning practice.
This practice shouldn't be done during period or pregnancy or in case of any recent abdominal injury or surgery.
Bhastrika involves short,
Sharp inhalation and short,
Sharp exhalation through the nose.
We will do three rounds,
Each round of Bhastrika for 30 seconds,
Followed by a suspension of breath for 10 seconds,
Followed by an inhale and retention of breath for 20 seconds.
Suspension means no breath after exhaling and retention means holding the breath in after inhalation.
So,
Sit comfortably,
Lengthen your spine and let's begin.
Inhale fully in your belly,
Ribs,
Chest up to your collarbones.
Exhale completely,
Release all the breath out.
Now inhale again halfway and begin Bhastrika.
Inhale.
Exhale completely out,
Squeezing all the breath completely out.
Inhale.
Exhale completely out,
Squeezing all the breath completely out.
Hold.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Inhale fully again.
Hold.
20,
19,
18,
17,
16,
15,
14,
13,
12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Exhale completely,
Slowly.
Second round,
Half inhale and begin.
Inhale fully.
Exhale completely.
Inhale completely.
Suspend.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Inhale fully again.
Hold.
20,
19,
18,
17,
16,
15,
14,
13,
12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Exhale slowly out.
Half inhale in,
Third round and begin.
Inhale.
Exhale.
Suspend.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Inhale.
Hold the breath in.
20,
19,
18,
17,
16,
15,
14,
13,
12,
11,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Exhale slowly out.
And resume your natural breath.
Notice how you are feeling right now.
Observe your breath.
Observe your energy.
Let yourself breathe however your body wants to breathe.
Depending on how you feel today during this practice,
You can play with the length of your Bhastrika,
Of your retention,
Of your suspension.
You can make them longer,
You can make them shorter depending on how your body,
How your breath responded to the practice.
If you feel a sort of buzz around your head or maybe a little bit of burn in the chest or in the belly area,
All of that is absolutely normal part of practice.
We're going to end today's practice with three Samavriti Prats.
We'll be breathing,
Inhaling for five seconds,
Holding for five seconds and exhaling for five seconds.
Let's begin.
Inhale,
Two,
Three,
Four,
Five.
Hold,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Hold,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Inhale,
Two,
Three,
Four,
Five.
Hold,
Two,
Three,
Four,
Five.
Exhale,
Two,
Three,
Four,
Five.
Come back to your natural breath.
I hope you're feeling energized,
Ready to begin your day.
Rub your palms together,
Create some warmth between your hands.
Cup your eyes.
Blink,
Open your eyes and the cup of your palms.
Release.
Have a lovely day ahead.
I'll see you next time.
Take care.
