For God hath not given us the spirit of fear... 2 Timothy 1:7
A Beginner's Guide to Breathwork
Reach out for techniques and/or full coaching for your needs
Chin Up/Cooling Breath/Headache Relief
This Technique can help you create the sensation of a cool breeze an can often subdue a tension headache:
- Gently clench your teeth, making sure the top and bottom touch. Not too hard!
- Open your lips slightly.
- Take a breath through your teeth as you count slowly to five while raising your chin to the sky. Let the cool air rush over your teeth and tongue.
- Exhale through your nose to a count of five while lowering your chin.
Repeat five to ten minutes.
Nadi Shodhana Pranayama
Best for: Lowering stress and anxiety, lowering heart rate, balancing the two hemispheres of the brain, and clearing energy channels Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” Therefore, nadi shodhana is primarily aimed at clearing and purifying the subtle channels of the mind-body organism, while balancing its masculine and feminine aspects.
This practice is also known as “alternate nostril breathing.” The process of alternating the nostril breathing is said to balance the two hemispheres of the brain and lower the heart rate.
This is a great way to relax and clear our heads before needing to concentrate, calm our nervous system, or prepare for meditation practice.
Technique Instructions:
1. Nadi Shodhana (as with most pranayama or breathwork techniques) is best practiced on an empty stomach. The early morning is an ideal time.
2. Choose a comfortable sitting position—either cross-legged on the floor (with a cushion or blanket to support the spine), or in a chair with your feet flat on the floor. Allow the spine to lengthen so that the back, neck, and head are erect throughout the practice. Gently close the eyes. Begin by taking a full, deep inhalation followed by a slow, gentle exhalation.
3. Place the index and middle fingers of your right hand between your eyebrows.
4. You will alternately use the right thumb to close the right nostril and the right ring finger to close the left nostril.
5. Use the right thumb to close the right nostril. Exhale gently, but fully, through the left nostril. Keeping the right nostril closed, inhale through the left nostril and deep into the belly.
6. Use the ring finger of the right hand to gently close the left nostril and simultaneously release the right nostril. Exhale through the right nostril and pause gently at the bottom of the exhalation.
7. Keeping the left nostril closed, inhale once again through the right nostril. Use the right thumb to close the right nostril as you release the left nostril. Exhale through the left nostril while pausing gently at the bottom of the exhalation.
8. Use a 4 second box breathing method to start this process and expand from there. To do this inhale for 4 seconds, hold for 4 seconds while you switch your fingers, exhale for 4 seconds, hold for 4 seconds. As you get more experienced, feel free to adjust your breathing times to what suits you.
9.This completes one round of Nadi Shodhana. The same pattern continues for each additional round: inhale through the left nostril, exhale through the right nostril, inhale through the right nostril, exhale through the left nostril.
10.Repeat this alternating pattern for several more rounds. Keep the breath slow, gentle, fluid, and relaxed throughout the practice.
Detox Breathing/Kapalbhati Pranayama
Best for: Energy, focus, detoxification, and can also be used to warm the body
Kapalabhati breathing is a yogic breathing technique that offers a powerful change of state while cleansing the respiratory system and bringing huge amounts of oxygen into the body. Please exercise caution while practicing this technique as it can cause light headedness. Always practice seated.
Often known as “skull-shining breath,” Kapalabhati comes from two Sanskrit words: Kapala, which translates to “Skull,” and Bhati, which means “light.” It’s an exercise that purifies, rejuvenates, and invigorates the mind and body. When you practice this breath, visualize your skull filling with a bright light; this is how its name came about.
This technique is also warming, and can be great to do when needing a quick focus jumpstart!
Technique Instructions:
1. The important thing to remember for this exercise is that your inhale is passive and your exhale is the forceful, powerful movement. Start this practice at a slow pace, and with time you can build some speed if it feels comfortable for you to do so.
2. Sit comfortably in an upright posture and rest your hands on your lower belly.
3. If you’re sitting in a chair, make sure to place both feet on the ground.
4. Take a deep, cleansing breath before you begin. In through your nose and out through your mouth.
5. Inhale deeply through your nose, filling your belly with as much air as possible.
6. In a quick motion, forcefully expel all the air from your lungs while drawing your navel in toward your spine.
7. Note here that the primary movement is from your diaphragm.
8. Allow your lungs to fill up naturally, with no effort as your belly expands.
9. Perform this cycle 10 times, then allow your breathing to return to normal and observe the sensations in your body.
10. Repeat this cycle of 10 movements, 3 to 4 times.
Energy Boost/THE 50 BREATHS METHOD
Best for: Boosting Energy and starting your day or clearing your mind
Lethargy or a lack of mental or physical energy is one of the most commonly reported human conditions in the modern world. One of the many reasons why coffee and stimulants are so prevalent.
This technique is quite different than all previous techniques mentioned, as it is the only method that combines physical exercise with breathing. After the initial breathwork session, an increase in dopamine and serotonin in the brain is achieved.
When the exercise component is added, it kickstarts the central nervous system. The combined effect should leave you feeling charged, alert, and focused, ready to take over the world. Or, at least crush that next email!
The 50-50 Method is best used when you wake up in the morning, after lunch or anytime you’re in need of a mental or physical boost. Next time you feel that urge for a cup of coffee, try this technique as a replacement and observe the difference in how you feel...without the crash!
Sample Exercises: push-ups/modified push-ups, crunches or sit-ups
Technique Instructions:
1. This technique is best practiced seated or lying down.
2. Take a large inhalation through your mouth.
3. Release the breath through your mouth without any force.
4. Release no more than 70%-80% of the breath before taking the next inhalation. - - Using this technique count in your head up to 50 breaths.
5. On the 50th breath, inhale your lungs full of air and hold your breath. Count in your mind, or time yourself up to 60 seconds. If you can’t hold your breath for this length, just continue the breath hold for as long as you can.
6. Begin breathing again, repeating steps 1 - 4.
7. On the second round, at the 45th breath start to get into position for your exercise. (i.e. if you are doing push-ups you can get into push-up position by laying on your belly with arms braced against the ground).
8. On the 50th breath, inhale your lungs full of air and hold your breath. Begin your exercise and do as many reps as you can maintaining the single breath-hold.
9. When you feel the urge to breathe, relax and let the breath out. As you get more practiced at this, you may feel more comfortable pushing yourself, and finding new limits.
Morning Coffee /10 - 20 - 30
Best for: Energy and Instant Boost This technique for energy and a clear head is quick and effective . I recommend that you
practice this breathing exercise daily. Begin your day with it and do as many rounds as you need to truly feel fully energized .
You can also practice it throughout the day.
Technique Instructions:
1. Find a comfortable place to sit, Legs Crossed is my favorite.
2. Softly close your eyes.
3. Take a short, deep breath through your mouth.
4. Exhale through your mouth, and do not force the exhale, let it fall away.
5. Repeat this process for a total of 10 breaths. Remembering to focus on large, fast and full inhales through your mouth and into your belly
6. At the end of your 10th breath, exhale fully and hold your breath for 10 seconds.
7. As soon as you have counted to 10 seconds, begin the breathing process again and this time, 20 breaths.
8.On the 20th breath, inhale fully and hold your breath on the inhale for 20 seconds.
9. At the end of 20 seconds, exhale fully and begin the breathing technique again.
10. This time, you will do 30 full breaths and hold your breath on the inhale on the 30th breath.
11. Hold your breath for 30 seconds and then exhale and begin to breathe normally This process can be repeated as needed, back to back and throughout the day.
You can also increase to 10 - 20 - 30 - 40 - 50 - 60 ... etc as time goes on