[WARNING The following is a beginning level, pranayama breathing practice. Always exercise caution and appreciate that we are manipulating powerful metabolic and neuro-chemical processes within the physical body. These directly effect your physical, mental and emotional state. There can be counter indicators to this practice including high blood pressure and heart disease. Consult your physician if you have any concerns.]
Please read or watch the video: INTRODUCTION/ ANULOMA VILOMA before doing this practice. There is important specific information provided that will give context to this as well as insights and tips along with helpful information not included here.
First. Always go with where YOUR at. At no time should you be experiencing pain, excessive strain or discomfort as a result of this breathing practice. Progress is incremental, you can always stop or take a break and rejoin if and when you are ready. We are working with the body, not against it. This is supposed to be enjoyable. Don’t bring the ‘no pain, no gain’ attitude into this.
It is not unusual to experience what we will call ‘altered states of consciousness’ during or after this breathing practice.
INSTRUCTIONS
Before we get underway, a word about our ‘seated posture’ of choice. Being comfortable is the first priority. At the same time we want to be sitting as upright and tall as possible. You’ll want to stay relaxed and at ease while at the same time stable, grounded and strong like a mountain.
To begin with, place your left hand on our left knee palm up.
Now you’re going to bring your right hand into a specific position (Vishnu mudra). We do this by folding our index and middle finger of our right hand into the palm so that we can use our ring finger to close off our left nostril and our thumb to close off our right. During the breath retentions we will be closing off both nostrils. We will be keeping the right hand in this position while the left hand stays at rest on our left knee. (See video)
Right elbow is down, shoulder is relaxed.
The breath is flowing only through the nostrils during this entire practice, never through the mouth. If you’re unable to breathe through both nostrils then please refer to the ‘Introduction to Anuloma Viloma’ video for special instructions.
Take a moment now and check in with your ‘state of being’. How do you feel emotionally, mentally and physically right now.
Alright, let’s get started.
Lets take a couple of deep breaths together before we begin
Lets inhale fully and deeply… followed by a steady smooth exhalation letting all the air flow out.
Again, lets inhale filling our lungs with air… and now exhaling as we bring our right hand up and close off our right nostril with our thumb
Round One
Now let’s inhale through our left nostril to the count of three 1, 2, 3.
Now hold the breath by closing both nostrils to the count of twelve 4, 5, 6, 7, 8, 9, 10, 11, 12.
Left nostril stays closed exhale out of the right nostril to the count of six 4, 5, 6,
Left nostril closed inhale right 1, 2, 3.
Closing both nostrils, retaining the breath for twelve 4, 5, 6, 7, 8, 9, 10, 11, 12.
Right nostril closed, exhale left 3, 4, 5, 6.
Round Two
right nostril stays closed inhale left 1, 2, 3.
Close both nostrils, holding 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
exhaling right 3, 4, 5, 6.
inhale right 1, 2, 3.
Hold for twelve 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
exhale left 2, 3, 4, 5, 6.
Round Three
Inhale left 1, 2, 3.
Retain 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
Exhale right 2, 3, 4, 5, 6.
Inhale right 1, 2, 3.
Hold 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
exhale left 2, 3, 4, 5, 6.
Round Four
Inhale left 1, 2, 3.
Hold 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
exhale right 2, 3, 4, 5, 6
Inhale right 1, 2, 3.
Hold 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
Exhale left 2, 3, 4, 5, 6.
Round Five
Inhale left 1, 2, 3.
Retain 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
Exhale right 2, 3, 4, 5, 6.
Inhale right 1, 2, 3.
Retain 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
Exhale left 2, 3, 4, 5, 6.
Round Six
Inhale left 1, 2, 3.
Retain 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
Exhale right 1, 2, 3, 4, 5, 6.
Inhale right 1, 2, 3,
Retain 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12.
Exhale left 2, 3, 4, 5, 6.
Release and lower your right hand down to rest on your lap.
Take a moment, be still. Enjoy this gift that you’ve given to yourself.
Check in with your ‘state of being’. Now how do you feel emotionally, mentally and physically? Notice a difference?
If possible try to practice in the same place at the same time each day. Early morning is ideal.
You can do as many or as few full rounds as you want. Always start with your first inhale through your left nostril and end with your last exhale through your left nostril.
Final note: This breathing practice should be enjoyable. If you enjoy doing it you will continue with it. This pranayama breath practice has limitless potential and can continue to evolve as you evolve.
[WARNING This following is a beginning level, pranayama breathing practice. Always exercise caution and appreciate that we are manipulating powerful metabolic and neuro-chemical processes within the physical body. These directly effect your physical, mental and emotional state. There can be counter indicators to this practice including high or low blood pressure and coronary heart disease. Consult your physician if you have any concerns.]
Please read or watch the video: KABALABHATI / INTRODUCTION before doing this practice. There is important specific information provided that will give context to this as well as insights and tips.
This practice floods the body and brain with oxygen. It can lead to a feeling of ‘light headedness’ hence the english translation of Kapalbhati being ‘shining skull’.
INSTRUCTIONS
Set and setting; Hopefully we’re in an environment that is uplifting and filled with clean fresh air.
A word about our ‘seated posture’ of choice. Being comfortable is the first priority. At the same time we want to be sitting as upright and tall as possible. Stay relaxed and at ease, stable, grounded and strong like a mountain.
This could mean sitting in some form of a traditional cross-legged pose that you’re familiar with. Or you could be seated on a chair, knees about hips width distance apart, feet under your knees and planted firmly on the ground. Ideally the back is self supported.
Hands stay comfortably on top of your thighs, palms facing up throughout.
The important thing is to sit comfortably upright and still, allowing the chest to be open, the shoulders back down and relaxed so that the breath can flow easily.
There is one part of our practice that is important to do properly and that is the exhale. The inhale will take care of itself. The exhale is active. The inhale is passive and is a spontaneous recoil during the abdominal pumping.
Before starting our Kapalhabati breathing practice let’s take a few practice breaths to make sure we’ve got it. Having taught thousands of students this practice, this is the part that can be the most challenging for people in the beginning.
Just for these practice breaths so that we can illustrate this important point, lets take our right hand and place it on the stomach
Now lets exhale feeling our stomach followed by our hand sinking in toward our spine as the air is pushed out of our lower lungs.
Now as you inhale the hand raises back up as the stomach naturally rises allowing the lower then upper lungs to fill with air.
This time give it a little force as you quickly exhale the air out by collapsing the stomach, pushing the air out of the lungs.
Again, inhale… the belly expands out… exhale, the belly contracts forcefully pushing out the air.
In the practice it looks and sounds like this. (Refer to video)
Active exhale, passive inhale.
All breathing is through the nose.
The head shoulders and chest stay stable along with the rest of the body.
We’ll be exhaling on the count of one. Inhaling on the count of two.
If you feel your heart rate suddenly increasing, particularly on the breath retentions, you’ve pushed it too far. Again, stop, relax and breathe normally.
As always, never try to push it to the limits. It is best to increase counts and the length of the breath retentions in stages.
Take a moment and check in with your ‘state of being’. How do you feel emotionally, mentally and physically right now.
Lets take a couple of nice easy breaths together before we begin our first round of abdominal pumping
We can start by inhaling feeling the stomach expand as the lungs fill with air
And now exhaling as the stomach smoothly sinks into toward the spine and the air is pushed out.
Again expanding by inhaling fully and deeply, and then contracting, releasing the air, feeling it flow out
ROUND ONE
Exhale on ‘1’ - Inhale on ‘2’
Now inhale deeply for our first round of abdominal pumping… and begin.
1-2 / 1-2 / 1-2 / exhale / exhale / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2
1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 [Total of 20]
Go ahead and take a couple of breaths at your own pace.
Now a comfortable inhale so that the lungs are about 3/4 full preparing for our first breath retention… and hold. Retain the breath.
We’ll be holding the breath here for up to 30 seconds. The more you can simply relax and quiet the mind the easier it will be.
If at any time this feels like too much of a strain, then release the breath, breath normally and continue when your ready.
And now exhale… smooth and steady. Nicely done! You have completed round one.
You can breathe normally as we prepare for round two.
ROUND TWO
Let’s check in on our seated posture and settle in as we get ready for our second round of Kapalabati.
Chest is open, shoulders are relaxed.
Now lets inhale deeply to begin our second round of pumping… and begin
1-2 / 1-2 / 1-2 / exhale / exhale / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 [Total of 25]
Go ahead and take a couple of breaths at your own pace.
Now let’s take a comfortable inhale… and hold. Retain the breath.
We’ll retain the breath here for up to 40 seconds.
Relax and enjoy the stillness.
And now if you haven’t already, exhale.
Nice and steady, breathing at your own pace.
Well done! You’ve completed round two.
ROUND THREE
Now for our final round of Kabalabati, shoulders are relaxed, face is relaxed, sitting upright and tall.
Lets start the round with a nice deep inhalation… and begin
1-2 / 1-2 / 1-2 / exhale / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 /
1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 / 1-2 [total of 30]
Take a couple breaths on your own.
Now let’s take a comfortable inhale… and retain.
We’ll hold here for up to 50 seconds.
Quiet the mind, relax, go within.
And now exhaling completely.
Congratulations! You’ve just successfully completed your Kabalabhati breath session.
Do feel a deference now in your physical, mental and emotional state?
Stay here for a while, enjoy this calm, clear state of being you’ve created for yourself.
Generally speaking it is helpful when establishing any breath practice to be consistent with the time and place. However feel free to employ Kabalabhati whenever it feels like it would be helpful. It’s a great way to ‘prepare’ for anything that requires sustained energy and focus.
As always enjoy and make this practice your own.
Much Light
[WARNING: The following is a beginning level Interval breathing practice. Always exercise caution and appreciate that we are manipulating powerful metabolic and neuro-chemical processes within the physical body. These directly effect your physical, mental and emotional state. There can be counter indicators for the following practice including high or low blood pressure and coronary heart disease. Consult your doctor if you have any questions or concerns.]
Please read or watch the video:
Introduction / Halo Breath Technique
Important specific information is provided that will give context to this technique. There are insights and tips along with helpful information not included here.
This is the INSTRUCTIONAL video for the Halo Breath Practice.
Set and setting: Hopefully we are in an uplifting environment thats filled with clean fresh air. Let go of any concerns, any memories or thoughts of the future. Allow yourself to fully be here now. Give yourself this time.
Before we start our first round halo breathing there’s a few things to mention.
We will start with a series of full rapid breaths. The inhale will be through the nose and as deep as possible. The exhale will be out the mouth and be as complete as possible. It looks and sounds like this:
[refer to video]
This will be followed by a series of breath retentions that you will be easily guided through.
We will repeat the entire process two more times for a total of three full rounds.
Everything offered here is a suggestion. There are never any ‘one size fits all’ instructions. There is however the general rule of not doing anything that causes a high level of stress, discomfort or pain.
As is the case with any and all of our breath-work practices, we ask that you stay within your relative comfort zone. We are working with the body, not against it. There are always potential adjustments and modifications available. Honor where you are here and now.
Let’s get settled in. Make yourself comfortable.
If you’re lying down then you’ll want to be lying on your back, arms to the sides palms facing up, feet about hip width distance apart. You can sit in a traditional cross legged pose if you prefer or you can sit in a chair. The feet and legs are relaxed. The shoulders and arms are relaxed. The stomach is relaxed. Your mouth and eyes are relaxed.
————————-
Remember to inhale through the nose and exhale from the mouth.
Alright. Here we go, starting in 3, 2, 1…
INHALE / EXHALE
INHALE / EXHALE
INHALE / EXHALE
(That’s it… A nice strong, steady rhythm.)
(Good… coming toward the end…)
Now deeply inhale… and hold. Retain the breath for here for five counts 4, 5
Now let’s exhale for five counts 3, 4, 5
Now hold here for for five 3, 4, 5
Inhale through the nose for five counts.
Hold here for five 3, 4, 5
Exhale for five counts
Hold still right here for five
Inhale deeply for five
Hold for five
Relaxing exhale out the mouth for five
Now hold here. The breath is surrendered. Stay still for up to 30 seconds.
(The quieter the mind the easier this is. Be the silent witness.)
(You can take a ‘holdover’ breath here if you want… About 10 seconds to go.)
3, 2, 1…
steady inhale through the nose… Holding here for five.
(Nicely done, your first round is a success)
Final exhale… 3, 4, 5,
Alright, preparing now for
ROUND 2
Here we go, starting in 3, 2, 1…
INHALE / EXHALE
INHALE / EXHALE
INHALE / EXHALE
(Excellent… steady and strong cadence)
(Inhale new energy, exhale release)
(Feel the charge from all of this delightful oxygen)
(And about ten more)
Two more, one more… inhale deeply and retain the breath…
Exhaling out the mouth for 5 counts…
Hold for 5… 3, 4, 5
Inhale through the nose for 5… 2, 3, 4, 5
Hold for five
Exhale for five
Hold here for five
Inhale through the nose for five
Hold up here for five
Last complete exhale out the mouth and hold. Surrender the breath. Retaining here for up to 40 seconds.
(Relax into the silence underneath the sounds)
(You’ve done well to give this gift of life to yourself. Make sure to fully receive it)
(Stay here for a little longer if it’s not a strain)
And 3, 2, 1, inhale deeply and with control. Hold
(Your radiant right now)
And exhale
Preparing for our third and final round…
Here we go, starting in 3, 2, 1…
INHALE / EXHALE
INHALE / EXHALE
INHALE / EXHALE
(Deep breaths, deep life… You’ve got this)
(Feel the surge of energy and its limitless potential)
(About 10 more)
3, 2, 1… last deep inhale and hold.
Now exhale for five…3, 4, 5
Hold here for five… 3, 4, 5
Inhale through the nose for 5
Hold for five…
Exhale for five
Hold here for five
Deep full inhale for five
Hold up here for five
Last complete exhale out of the mouth and now hold for up to 50 seconds
(Checking in, the shoulders and neck are still relaxed. Eyes and mouth are relaxed)
(Allow everything to be perfect just as it is. Surrender, letting go into pure present awareness)
If you’re still holding we’re here for another ten seconds.
3, 2, 1, and inhale smoothly. Hold
(Embrace the miracle that you are)
And now the final exhale of our practice
————————
Congratulations, well done! You have completed three full rounds of the Halo Breath technique.
How do you feel. Any different than when you started?
Stay in this ‘space’ that you’ve created for yourself for a moment.
Integrate and assimilate.
Breath-work techniques like this one can have a profound impact on a person after even a short time of consistent practice. Integration happens naturally, time and devotion deepen the experience. The potential is limitless. You’ve got this. Be safe, respect the mind and body.
And never forget: if you want enlightenment… you have to lighten up.
Inhale… exhale… repeat
Copyright © 2024 Mountshambala - All Rights Reserved.