Calming Pranayama for All Doshas

08:47

08:47

Calming Pranayama for All Doshas

by The Holistic Initiative - Emilie Berger

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

2

This is a grounding and calming breathwork routine that you can incorporate into your day whenever necessary. Whether you choose to begin your day with it, use it as an emergency practice to center, or as a calming exercise before bedtime, it will bring you home to yourself. Known as Sama Vrtti, this technique involves having equal durations for both inhalation and exhalation. It can be done either in a seated or lying position. --- The information presented is intended for educational purposes only to enhance understanding of Yoga and Ayurveda and is not a substitute for medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider to ensure this is safe for you, and do not delay seeking a doctor about a medical concern.

Pranayama Breathwork Relaxation Yoga Body Awareness Present Moment Awareness Belly Breathing Breath Counting Breath Control Relaxation Technique

Meet your Teacher

The Holistic Initiative - Emilie Berger

Portland, OR, USA

Meet your Teacher

The Holistic Initiative - Emilie Berger

Portland, OR, USA

Transcript

Find a seat where you have space to breathe, Space in your chest, A long spine, And then go ahead and close your eyes if that's a good fit. This practice helps us come back to our bodies, Connect to. . . Physical vessel. And come back to the present moment, To the here and now. Without trying to change anything, Just start to pay attention to how you're breathing. Is it more in the chest? Is it more in the belly? Does it feel superficial and shallow? Does it feel deep? Don't change anything yet. Just notice. What is present. And ever so slightly start to bring your breath a little bit more into your belly, A little bit more, A little bit less into your chest. And if that's helpful, You could place your hand onto your belly. So that your chest becomes really still. Really quiet. And your belly gets bigger as you breathe in. And there's a gentle retraction as you breathe out. As we start the count, I'm going to encourage you to not force. So if you need to lose the count, That's okay. And I'm going to encourage you to take the whole count to get to. Either the top or the bottom of your breath. You could keep that hand on your belly, You could release it. Go ahead and take a normal breath. And a normal breath out. Then inhale four Two. One, XL4. Two. One inhale four two. One, Exhale, Four. One, Inhale, Four. Two. One, Exhale, Four. One, Inhale, Four. One, Exhale, Four. One, And then let that go. Take a normal breath. And a normal breath out. Let yourself be here for a moment. As we build the breath There's an invitation for surrender. The more we try to control, The harder it is to expand the breath. It might take a few rounds to adjust to that new count. That's okay. Take a normal breath in. And a normal breath out. Then inhale five. Four. Two. One, Exhale, Five. One inhale five two. One, Exhale, Five. Two. One inhale five Four. Two. One, Exhale, Five. Two. One, Inhale, Five. Two. One, Exhale, Five. Four. Two. One last one, Inhale five. Four. Two. One, Exhale five. Four, Three two. One let that go take a normal breath in and a breath out. Notice how your body is responding to. . . This breath, This evenness in the inhale and the exhale. We'll do one more cycle of breath going to six it might feel like too much and maybe You want to only go to five, That's totally fine. Again, It might take a few rounds to adjust and find your rhythm. Take a normal breath in. And a normal breath out. Inhale six. Five, Four. Two. One, Exhale, Six. Why? Four. Two. One inhale six Two. One, Exhale, Six. Two. One, Inhale, Six. Slide. Four. Two One, Exhale, Six. Slides. For. To One, Inhale, Six. Bye. For too. One, Exhale, Six. Five, Four. Two. One last one, Inhale six. While four. Three, Two. One, Exhale, Six. Five four to One, Let that go, Take a normal breath in. And a normal breath out. And see if you can get really really quiet here. Soften your face, Relax your shoulders. Get heavy in your seat. Let yourself rest for just a moment. You don't need to do anything Try to stay present right here, Right now. If you'd like you could stay here. A lot longer or for as long as you'd like. Where you can open your eyes and come back to the room.