Ingredients: Time: 3 – 11 minutes
You, your lungs, your mind, your heart
Steps to Follow:
1. Sit comfortable cross-legged on the floor (with support as needed) or upright in a chair with both feet on the floor. Hands can be folded in your lap, in gyan mudra (i.e. index finger & thumb touching) with arms as straight as possible and edges of hands at the knees.
2. Using a 1:2 ratio, you’ll “sniff” or segment the breath with both inhale and exhale practiced through the nose. Keep the breath smooth in transition, each inhale evenly segmented (e.g. inhale, inhale, inhale, inhale) and twice as many exhales (e.g. exhale, exhale, exhale, exhale, exhale, exhale, exhale, exhale). Do your best not to hold the breath in or out.
3. Your eyes may be gently closed and focused at the root of the nose, between the eyebrows.
4. You may choose to incorporate a breath count or a mantra/affirmation to remain focused. Suggested mantra is Sa-Ta-Na-Ma (mentally repeating one as you sniff/inhale for four counts; twice as you exhale in segments), or the affirmation “I Am, I Am” (using the same 1:2 ratio).
Inhale deeply, briefly hold the breath, and then relax
This segmented breath in a 1:2 ratio will stimulate the parasympathetic nervous system, and can help relieve anxiety.
Source: The Art, Science & Application of Kundalini Yoga, Nirvair Singh