TAKE A DEEP BREATH, RELAX – or maybe energize – it depends…

LEARN HOW TO BREATHE…
Adapted from Yoga Magazine.

Depending on whether you want to relax, balance, or energize, you can vary your breathing pattern to get the desired effect.

Lengthening and then holding your exhalation after all the air is expelled relaxes you, while lengthening and holding in your inhalation increases your energy. Be careful though – if you’re feeling stressed you’re better off using a balanced breath pattern, as holding your inhalation can make you more tense.

Breath Ratio Chart
In the first example, inhale for 4 counts, hold for 1, exhale for 8 counts and hold for 4. Your counts may be faster or slower depending upon your lung capacity.

The breath ratios at the top of this chart are very relaxing, while those at the bottom are energizing. If you pay careful attention and adjust your breathing accordingly, you can both relax and energize yourself at the same time.


ALTERNATE NOSTRIL BREATHING
From the Complete Yoga Book by James Hewitt

The traditional technique.
Before describing the respiratory procedure, it is important to learn the technique traditionally used for closing and releasing the nostrils. No special magical or occult significance need be attached to this particular use of the fingers, but it has been found effective for many centuries.

The index and middle finger of the right hand are folded over and pressed against the palm. The thumb is used to close the right nostril, and the ring and little finger together close the left nostril. Some authorities say that the fingers and thumb should be kept straight; others say that they should be bent at the top joint. Use whichever technique feels most comfortable. To close a nostril, press against the fatty tissue below the nasal bone so that its inner surface rests against the septum that divides the nose into two passages, blocking the nostril on that side. Only gentle pressure need be applied. Keep your fingernails clear of the tissue.

Hold the right hand up to the nose, with the thumb and fingers held in the manner described, then:

• Close both eyes.



• Close the right nostril by pressing the thumb against the fatty tissue below the nasal bone until it meets the septum that divides the nose into two passages.



• Exhale steadily through the left nostril until the lungs feel emptied.



• Inhale slowly, smoothly, and deeply through the left nostril, blocking the right nostril, until the lungs feel comfortably filled. Breathe in deeply in the manner already taught, filling the lower, middle, and upper lungs progressively.



• Close the left nostril with the ring and little fingers of the right hand. Both nostrils are now blocked.



• Hold the breath steadily and easily in the lungs for a few seconds.



• Now open the right nostril by lifting the pressure of the thumb against it, but keep the left nostril blocked.



• Exhale slowly and smoothly through the right nostril until the lungs feel emptied.



• Pause only a second or two before starting inhaling through the right nostril. The left nostril stays blocked. Fill the lungs comfortably.



• Close the right nostril with the thumb. Both nostrils are now blocked.



• Retain the air for a few seconds without strain.



• Open the left nostril by releasing the pressure from the ring and little fingers of the right hand.



• Exhale slowly, smoothly, and continuously through the left nostril until the lungs have been emptied.



• That completes a round. Perform three to five rounds.



• The facial muscles should stay relaxed during the breath control; ideally, the facial expression should be serene.