In my work as a thai yoga therapist, I treat people struggling with a variety of issues, including depression, anxiety, sleep disturbances, chronic pain. Time and time again, I've seen simple pranayama practices (extending the breath) reduce stress and anxiety; promote restful sleep; ease pain; increase attention and focus; and, on a more subtle level, help people connect to a calm, quiet place within so that they experience greater clarity and well-being on every level.
Pranayama is a process by which you can break your unconscious breathing pattern and make the breath long, easeful, and smooth. Most people's unconscious breathing patterns are anything but easeful and smooth; they tend to be tense, shallow, and erratic. When we are afraid or hear bad news, even bad new of tragedies we hear on the nightly news, we often gasp—inhaling and then holding the breath. These breathing patterns can activate the sympathetic nervous system (often referred to as the "fight or flight response"). This holding of our breath puts our nervous system out of kilter. You can feel yourself get out of balance when you hear of a tragedy, even if it does not involve you. Each time this happens your nervous system becomes weaker, it will continue to get weaker until the body becomes ill unless you take the time to repair it by doing some pranayama (breath awareness).
One of the primary reasons that pranayama techniques that foster a long, smooth exhale are so beneficial is because, when practiced correctly, they can support the parasympathetic nervous system and activate what is commonly known as the "relaxation response," reducing stress and its effects on your body and mind. As a result, your resilience in the face of challenge or adversity increases, and your mind becomes more focused and still. The tornado in Oklahoma was a terrible tragedy. The people there are probably still holding their breath, but sooner or later they are going to take a deep breath and exhale. The result of the exhale will make them more resilient.
Every day we need to undo what the world has done to our nervous system. We do not realize it but the tornado in Oklahoma has affected all of us, as does all tragedy around the world. tragedy will weigh heavy on our nervous system until we exhale. through the practice of pranayama, you can reduce all of the mental noise—the agitation, distractions, and self-doubt—that prevents you from connecting with your own inner light, your true Self. In this way, pranayama can have a profound effect on your life.
The breathing practice that follows is a good introduction to pranayama.it supports the parasympathetic nervous system, quiets the mind, and helps to bring about a state of more focused attention. As you continue to practice this technique over time, you may start to notice when you are unintentionally holding your breath or breathing shallowly. You also may begin to associate patterns of the breath with your moods or states of mind. This self awareness is the first step toward using the practices of pranayama to help shift your patterns and, through regular practice, create positive change in your life.
The Long Exhale
This 1:2 breathing practice, which involves gradually increasing your exhalation until it is twice the length of your inhalation, relaxes the nervous system.
Try it: Before bedtime to help support sleep, in the middle of the night when you're struggling with insomnia, or at any time of the day to calm stress or anxiety. (In general, it's best to avoid practicing 1:2 breathing first thing in the morning unless you're experiencing anxiety. The relaxing effects of the practice tend to make it more difficult to get up and go on with your day.)
How to: Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place a palm on the abdomen and take a few relaxed breaths, feeling the abdomen expand on the inhalation and gently contract on the exhalation. With your palm on your abdomen, mentally count the length of each inhalation and exhalation for several more breaths. If the inhalation is longer than the exhalation, you can begin to make them the same length over the next few breaths.
Once your inhalation and exhalation are equal, gradually increase the length of your exhalation by 1 to 2 seconds by gently contracting the abdomen. As long as the breath feels smooth and relaxed, continue to gradually increase the exhalation by 1 to 2 seconds once every few breaths. Make sure you experience no strain as the exhalation increases and keep going until your exhalation is up to twice the length of the inhalation, but not beyond. For example, if your inhalation is comfortably 4 seconds, do not increase the length of your exhalation to more than 8 seconds.
Keep in mind that even an exhalation that is only slightly longer than the inhalation can induce a calming effect, so take care that you don't push yourself beyond your capacity. (If you do, you'll likely activate the sympathetic nervous system, or stress response, and feel agitated rather than calm.)
If your breath feels uncomfortable or short, or if you're gasping on the next inhalation, back off to a ratio that is more comfortable for 8 to 12 breaths. Then finish your practice with 6 to 8 natural, relaxed breaths.
Nancy Adams Certified Thai Yoga Therapist
and Ayurveda Consultant
These are my own thoughts. I sometimes take writings from others to support my own ideas.
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