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| breathwork [2026/05/24 11:32] – kappa | breathwork [2026/05/24 11:51] (current) – kappa | ||
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| By doing slow, deep, abdominal breathing you are literally sending the signal to the brain, that you are in a safe place. This helps your nervous system move from the stressed sympathetic nervous system to the more relaxed parasympathetic nervous system. By doing this practice you can help to retrain your breathing. | By doing slow, deep, abdominal breathing you are literally sending the signal to the brain, that you are in a safe place. This helps your nervous system move from the stressed sympathetic nervous system to the more relaxed parasympathetic nervous system. By doing this practice you can help to retrain your breathing. | ||
| - | **Basic Breath Awareness** | + | ====Basic Breath Awareness==== |
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| Introductory diaphragmatic breathing, this teaches you how to have more conscious awareness of your breathe and how to deepen this. | Introductory diaphragmatic breathing, this teaches you how to have more conscious awareness of your breathe and how to deepen this. | ||
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| Once you feel your breath is relaxed, notice the movement of your body in relation to the breath. As you inhale the abdomen expands gently, as you exhale it contracts. Gently encourage the expansion on inhalation and relaxation on exhalation, encouraging the natural movements of your body, experiencing full deep breathes. Practice for 6-12 breathes. | Once you feel your breath is relaxed, notice the movement of your body in relation to the breath. As you inhale the abdomen expands gently, as you exhale it contracts. Gently encourage the expansion on inhalation and relaxation on exhalation, encouraging the natural movements of your body, experiencing full deep breathes. Practice for 6-12 breathes. | ||
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| - | **The Cooling Breath (Sitali Pranayama)** | + | ====The Cooling Breath (Sitali Pranayama)==== |
| Inhaling across the tongue has cooling and calming effect on the nervous system. To do this, you have to curl the sides of your tongue to make it look like a straw. Some people cannot do this, use the **Hissing Breath (Sitkari Pranayama)** as an alternative. | Inhaling across the tongue has cooling and calming effect on the nervous system. To do this, you have to curl the sides of your tongue to make it look like a straw. Some people cannot do this, use the **Hissing Breath (Sitkari Pranayama)** as an alternative. | ||
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| **How:** Sitali Pranayama - Sit comfortably on a chair or on the floor, your shoulders relaxed and spine naturally straight. Lower the chin a little, curl the length of you tongue like a straw and project it out of your mouth a little way, make sure you are still comfortable. Gently inhale through the “straw” then slowly lift your chin toward the ceiling, not hyperextending the neck. At the end of the inhalation, with your chin raised, retract the tongue back into your mouth and close it. Gently exhale slowly through the nostrils and slowly lower your chin to a neutral position. Repeat for 8 to 12 breaths. | **How:** Sitali Pranayama - Sit comfortably on a chair or on the floor, your shoulders relaxed and spine naturally straight. Lower the chin a little, curl the length of you tongue like a straw and project it out of your mouth a little way, make sure you are still comfortable. Gently inhale through the “straw” then slowly lift your chin toward the ceiling, not hyperextending the neck. At the end of the inhalation, with your chin raised, retract the tongue back into your mouth and close it. Gently exhale slowly through the nostrils and slowly lower your chin to a neutral position. Repeat for 8 to 12 breaths. | ||
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| - | **Sitkari Pranayama** | + | ====Sitkari Pranayama==== |
| Inhale through a slightly closed mouth, over the tongue and exhale through the nostrils as you slowly lower your chin back to neutral. Repeat for 8 to 12 breaths | Inhale through a slightly closed mouth, over the tongue and exhale through the nostrils as you slowly lower your chin back to neutral. Repeat for 8 to 12 breaths | ||
| - | **The Long Exhale** | + | ====The Long Exhale==== |
| This 1:2 breathing practice, this gradually increases your exhalation the aim being for it to be twice the length of of your inhalation. | This 1:2 breathing practice, this gradually increases your exhalation the aim being for it to be twice the length of of your inhalation. | ||
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| - | Benefits:** Can reduce insomnia, sleep disturbances, | + | **Benefits: |
| **Practice: | **Practice: | ||
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| If you are finding your breath feels uncomfortable or short, or if you're gasping and struggling, on the next inhalation, back off to a ratio that is gentle and do this for 8 to 12 breaths. Finish this exercise with 6 to 8 natural, relaxed breaths. | If you are finding your breath feels uncomfortable or short, or if you're gasping and struggling, on the next inhalation, back off to a ratio that is gentle and do this for 8 to 12 breaths. Finish this exercise with 6 to 8 natural, relaxed breaths. | ||
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| + | ==== Resources ==== | ||
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| + | * 5 Minute Breathing Exercise and Guided Meditation - https:// | ||
| + | * Daily Breathwork Series, Sitali and Sitkari with Pooja https:// | ||
| + | * The School of Breath - https:// | ||
| + | * What happens with your lungs when you take a deep breath https:// | ||
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