Pranayama has never been more utilized in my life than the other night. People are lovely but I enjoy my people time in small doses and numbers. For a limited time. For the sake of memories and time with family, my husband and I were in introvert hell for hours with an abundance of sugar for the kids. KIDSSSS, plural . It was a wonderful event, truly, but way too many damn people, sugar, and noise. Through the whole event, silently because I didn't want to seem crazier then I already am, I just kept reminding myself to breathe. While waiting on the shuttle bus and the drive home with two sugar crazed kids, "just breathe." As those same two children were ping ponging, supposedly getting ready for bed. "BREATHE" These situations can easily take over our emotions, mind, and body. It doesn't have too. Or in the case of a few nights ago, diminish the potential damage to the precious little sanity left.
Prana (sanskrit) means "life force." In calm or calamity, pranayama (practice of controlling breath) is my means of maintaining life force. I have and do enjoy expanding my knowledge and skill on pranayama as I am earning to breathe fully and learning to control my breath, mind, and body. A moment of caution---- When working with children or anyone who needs an extra hand, the best way to teach is by example and participating with them. Please be cautious as you or whomever you are working with may have respiratory complications or young lungs. A conversation with a doctor first is necessary. I would not recommend the second technique for young children and that will be repeated.
One technique is Ujjayi and may be familiar. Some years ago I was in Biofeedback to help with my migraines. This and the following technique are almost identical to what I was taught and it works.
1. Find a comfortable sitting position where your spine is upright. A chair with both feet planted on the floor or sitting cross legged (maybe on a cushion). Place your hands on your knees.
2. Close your eyes and exhale deeply
3. Slowly take a deep breath that fills your lungs completely
4. Hold your breath for two seconds
5. Exhale slowly until your lungs are completely empty
6. Repeat for five to ten minutes (or whatever time you are comfortable with)
A similar breathing technique is the Four Part Breath. This is my favorite largely because it gives me a count to concentrate on and helps me become more disciplined in the control of my breath. I would not recommend for young children under the age of eight. Just teaching slow breathing and quick one second to two second holds are enough even before a well developed teen.
1. Find a comfortable sitting position where your spine is upright. A chair with both feet planted on the floor or sitting cross legged (maybe on a cushion). Or just stop where ever you are and make sure your spine is straight. You may want to place one hand over your heart and one on your stomach. It will help you feel your breath move. Other wise hands on knees or relaxed.
2. Close your eyes and exhale deeply.
3. Now breath in, slowly counting to four, stop and hold your breath when you get to count four.
4. Hold your breath for the same slow count of four. When you breath in, fill lungs and your abdomen.
5. Exhale slowly on the count of four. Empty your stomach and lungs then hold your breath.
6. Hold your breath with air exhaled out for the count of four.
7. Repeat steps three through six until you feel more control, calm, and relaxed.
With any new habit it takes time and practice. In a hectic situation, that is not the best time to practice. A few minutes each day of intentional breathing will set for a better day and be easier to rely on in those crazy moments.
Just remember. Inhale. Exhale. Repeat.
Namaste loves
Prana (sanskrit) means "life force." In calm or calamity, pranayama (practice of controlling breath) is my means of maintaining life force. I have and do enjoy expanding my knowledge and skill on pranayama as I am earning to breathe fully and learning to control my breath, mind, and body. A moment of caution---- When working with children or anyone who needs an extra hand, the best way to teach is by example and participating with them. Please be cautious as you or whomever you are working with may have respiratory complications or young lungs. A conversation with a doctor first is necessary. I would not recommend the second technique for young children and that will be repeated.
One technique is Ujjayi and may be familiar. Some years ago I was in Biofeedback to help with my migraines. This and the following technique are almost identical to what I was taught and it works.
1. Find a comfortable sitting position where your spine is upright. A chair with both feet planted on the floor or sitting cross legged (maybe on a cushion). Place your hands on your knees.
2. Close your eyes and exhale deeply
3. Slowly take a deep breath that fills your lungs completely
4. Hold your breath for two seconds
5. Exhale slowly until your lungs are completely empty
6. Repeat for five to ten minutes (or whatever time you are comfortable with)
A similar breathing technique is the Four Part Breath. This is my favorite largely because it gives me a count to concentrate on and helps me become more disciplined in the control of my breath. I would not recommend for young children under the age of eight. Just teaching slow breathing and quick one second to two second holds are enough even before a well developed teen.
1. Find a comfortable sitting position where your spine is upright. A chair with both feet planted on the floor or sitting cross legged (maybe on a cushion). Or just stop where ever you are and make sure your spine is straight. You may want to place one hand over your heart and one on your stomach. It will help you feel your breath move. Other wise hands on knees or relaxed.
2. Close your eyes and exhale deeply.
3. Now breath in, slowly counting to four, stop and hold your breath when you get to count four.
4. Hold your breath for the same slow count of four. When you breath in, fill lungs and your abdomen.
5. Exhale slowly on the count of four. Empty your stomach and lungs then hold your breath.
6. Hold your breath with air exhaled out for the count of four.
7. Repeat steps three through six until you feel more control, calm, and relaxed.
With any new habit it takes time and practice. In a hectic situation, that is not the best time to practice. A few minutes each day of intentional breathing will set for a better day and be easier to rely on in those crazy moments.
Just remember. Inhale. Exhale. Repeat.
Namaste loves
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