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HW Pramayama breath work
To stay alive, our body must have at least 2 vital parameters: Heart Rate and Respiration. We can voluntarily influence our heartbeat frequency by increasing or decreasing physical activity. But sometimes our heart also spontaneously starts beating faster e.g. when there is an exciting situation or we are stressed. During meditation, however, the heart rate often goes down. The heart rate and breathing rate are often related. A vigorous workout results in a faster heartbeat and also a deeper breathing and higher breathing frequency. In rest and e.g. in meditation we often focus on slow, deeper breathing and this causes the heart to beat slower.
So breathing has an influence on the heart, and directly on our thoughts.
In addition, breathing also affects our lungs and keeping them ‘clean’. By blowing out we bring out small particles of mucus. This is done, for example, during the ‘fire breath’ where you consciously, repetitively and forcibly blow out through the nose. (See post 30 DYC , Day 9 fire breath)
To increase your lung capacity and to have all the alveoli (deep small lung alveoli) pop open completely and be activated again you can also breathe in completely and hold this breath for 30-90 sec. This is a very good exercise for people who need a large lung capacity such as divers, swimmers, musicians with wind instruments. But actually everyone benefits from a larger lung capacity where you use your entire lungs. If, while holding your breath, you find it difficult not to blow out, you can either let go of a little air and inhale fully again, or inhale a little extra air each time. Even without blowing out first, you often get extra air 🙂 If necessary, keep your nostrils closed to prevent air from escaping. Once you want to blow out, do it slowly. It is best to puff your lips and blow through them (as if you were blowing through a straw). If you let the air out too quickly you close the upper part of the lungs too fast so the lower lung particles cannot get rid of the mucus properly.
Other breathing techniques can also be found in the Butyeko method and Pramayama method.
The expiration is also often used to bring mental ballast out of our body, letting go. During inspiration, things are then often linked back up that we want to welcome into our lives. So the breath is a welcome anchor during meditations. More on this in the post on Meditation.
During breathing, all kinds of processes are also activated in the brain. For example, the left nostril would be related to activation of the right hemisphere of the brain (i.e., the creative, relaxation, chill, freewheeling ) and the right nostril would be related to the left hemisphere of the brain (i.e., the logical, rational). During the day, the nostrils are also alternately more or less open. This changes approximately every 2 hours. However, there are also exercises to open up one nostril more and thereby stimulate that hemisphere more so you can more easily complete the task related to that hemisphere. The exercise? Very simple. Keep the nostril closed that you want to stimulate that brain hemisphere, so if you have a task that requires a lot of logical thinking, you want to stimulate the left brain hemisphere so keep the left nostril closed. By breathing through the right nostril you will in fact stimulate the left hemisphere of the brain and be able to think more easily 🙂
Another exercise that works on balancing the brain hemispheres through breathing through the nose is Nadi Shodhana exercise. Here you cross your middle finger and index finger. Place this on the third eye. The thumb is at the height of one nostril, the little finger at the height of the other nostril. You are now going to breathe alternately. So you breathe in through the right nostril while closing the left nostril. Count 8. Then for 8 counts keep both nostrils closed. Then open the left nostril and exhale through the left nostril for 8 counts. Then you optionally take a breath for 8 counts. And start breathing in again for 8 counts through the left nostril. Hold breath for 8 counts. Blow out 8 counts through right nostril. … Repeat during 1-5 minutes or longer if you like it. You can also start with fewer counts and slowly expand them. Find peace in your breathing, find peace in yourself, find the white light within you at the level of your 3rd eye or crown chakra, be in the now.
Another breathing exercise that affects the brain through a sudden overdose of oxygen is 10 breaths to bliss. Here you are going to breathe in 10 times very much through the nose and blow out through the mouth. Preferably open your arms all the way to the side during the inhalation and bring them all the way to the front and make a little ball of your torso during the exhalation. This stimulates the airflow even more. After 10 repetitions, inhale deeply and hold the breath. You try to hold this breath for 30-60 sec.
Actually, this is a kind of hyperventilation that you create artificially. People who are prone to flow or dizziness should make sure they are sitting in a safe chair or at least no pointy objects are around. If you feel yourself getting too high / lightheaded it is good to breathe a little less extremely. And intensify it over time.These breathing techniques can be used during yoga exercises and in meditations.
Enjoy your day!
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