Pranayama (breathing exercises)
It's not rocket science, folks, but it has the power to change your life.
Pranayama, or breath exercises, carries countless physical benefits.
It reduces the negative physical reactions tied to modern life, such as high blood pressure, inflammation (the root of all illness and disease), and elevated stress hormones. Pranayama also increases positive brain chemicals, and when done correctly, it can flood the body with a powerful sense of euphoria.
Another significant physical benefit: as we age, we lose lung capacity and function—about 10% every decade after age fifty. Many scientists believe this decline fuels aging. The simplest exercises completely reverse this trend.
One of the most critical benefits of pranayama is its ability to rev up the immune system. A daily pranayama practice practically guarantees no more flus or colds. I had COVID three times early on in the pandemic, but because of my daily pranayama practice, I never had any symptoms.
The wonderful book Breath by James Nestor outlines extensive research on the physical benefits of pranayama. One notable study, conducted in Denmark (as it could never be done in the U.S.), involved 100 participants. Half were taught the Wim Hof method of over-breathing and practiced twice daily for two weeks, while the other half (the control group) received no training. Then, all participants were injected with E. coli.
Every person in the control group developed symptoms—ranging from mild to severe. Not one person in the breathing group showed any symptoms.
In general, pranayama offers physical benefits comparable, and in some respects superior, to strenuous exercise.
When practiced daily, pranayama has the magical ability to make us aware of negative thoughts. Since reality is shaped by our thoughts, emotions, and beliefs, nothing is more potent than cultivating positivity. Conscious breathing, with practice, banishes anxiety and negative thoughts, helping you become more aware of how your thoughts and emotions shape your reality.
A Deeper Reason to Practice
There’s an even more profound reason to practice pranayama: it alerts your consciousness to a shift, and your energy field settles.
I’ve been told that we normally appear as moving blobs of colorful energy—and if shrouded in negativity, blobs of gray energy. During and after pranayama, your auric field settles, making it easier for your Guides to read. Your Guides can then identify where you need help and deliver it.
Five Powerful Pranayama Practices
Before starting any meditation practice, begin with this prayer of protection:
The light of God surrounds me;
The love of God enfolds me;
The power of God protects me;
The spirit of God watches over me;
Wherever I am, God is, God is, God is.
General Instructions for All Breath Practices:
Sit up straight to allow your light to pour through your crown chakra and into your auric field. Relax your shoulders and the muscles of your face.
1. Fire Breath
Can be practiced sitting or lying down.
Set a timer for one minute.
Keeping your mouth closed, inhale rapidly and deeply through your nostrils, then exhale rapidly.
Keep your abdomen slightly tucked. Bonus: Lift your pelvic floor to force energy up your spinal column and opening your chakras.
At the end of the minute, take a deep inhale and hold until you feel the first hint of discomfort. Relax into the retention.
Feel the power of the breath by its absence.
Return to normal breathing.
Repeat twice more. On the second round, exhale and hold. On the third, choose between inhale retention (antara kumbhaka) or exhale retention (bahya kumbhaka).
Inhale retention is more energizing, stretching the lungs and pulling energy into the body.
Exhale retention is more calming. Most people develop a preference, but both offer similar benefits.
2. Lion’s Breath (Excellent for the immune system)
Open your mouth wide, stick out your tongue as far as possible, and gaze at the tip of your nose (to open the third eye chakra) or close your eyes.
Lift your abdomen. Bonus: Tighten your pelvic floor.
Take 21 deep breaths.
Relax your mouth. Place your tongue on the roof of your mouth (to open the energy channel reaching into the crown chakra), and take 21 more deep breaths.
On an inhale, hold your breath. Relax into the retention, stretching it as long as possible.
Return to normal breathing.
Repeat twice more.
3. Alternate Nostril Breathing
Sit up for this practice.
Keep your spine straight and shoulders relaxed.
Close your mouth.
Use your right hand: extend your thumb and pinky, folding the other three fingers into your palm.
Gently close your right nostril with your thumb and inhale through the left.
Close your left nostril with your pinky and exhale through the right.
Repeat nine times, tracing an inverted horseshoe path with your breath.
On a deep inhale through both nostrils, hold your breath. Relax into the retention.
Repeat twice more.
Variation: Take three deep inhales and exhales through each nostril in turn. Repeat nine times, then hold your breath on a deep inhale.
4. Box Breath
Sit up straight, relax your shoulders, and slightly lift your abdomen. Bonus: Tighten your pelvic floor.
Set a timer for five minutes.
Inhale for a count of four, hold for four, exhale for four, and hold for four.
If your mind wanders, gently return it to the sound of your breath.
At the end of five minutes, take a deep inhale and hold. Relax into the retention.
Return to normal breathing.
Variation: Experiment with counts of five, six, seven, or eight.
5. Over-Breathing
Sitting up straight or lying down.
Set a timer for three minutes.
Keep your mouth closed. Take deep inhales and quick exhales, feeling your lungs expand with each breath.
If your mind wanders, return it to the sound of your breathing.
At the end of three minutes, take a deep inhale and hold. Relax into the retention.
Return to normal breathing.
Repeat twice more.
During retention, you may feel pockets of inflammation in your body. Visualize love as white light flowing into these areas.
To Deepen Your Practice
To transform your life and positively impact the world, revisit this post:
👉 A Life-Changing Metta Meditation
At the end of your pranayama cycle, incorporate this Metta meditation technique.
And remember: No matter what the question, the answer is love. (And/or humor.)
An Exciting Reminder
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Email: jaejflowers@gmail.comPranayama (Breathing Exercises)