Breathing & The Nervous System From a simplified perspective of just the nervous system, yoga breathing practices can be fashioned to do one of three things

1. Up-regulate the NS 2. Down-regulate the NS 3. Bring the NS into balance

Benefits of Up-regulating the Nervous System

• Endorphin release • Increased circulation • Creating heat in the body • Joint/muscle articulation • Increased mental acuity • Intense awareness • Clarity of mind/focus

1 Benefits of Down-regulating the Nervous System

• Relaxation • Balance • Breath control • Subtle awareness • Peace of mind/stillness • Time to reset, pause • Body/mind into homeostasis

Experience in Practice

Discerning the three areas of breath in the body and their relationship to the nervous system from a resting position - then identifying if they are up-regulating or down-regulating for you.

1. Abdominal 2. Thorasic 3. Clavicular

2 Up-regulating

• Lions Breath • Swana • • • Breath of Joy

Lion’s Breath

Relieves tension in the face by stretching the jaw and tongue. Usually done from seated, it can be applied to a variety of poses.

• Inhale through the nose. • Exhale through the mouth, making a "ha" sound. while and sticking out the tongue and crossing the eyes • Inhale, returning to a neutral face, Repeat 3-5x

3 Swana (Panting Breath)

Panting in tandem with a pumping movement of the abdomen - good preparation for Kaphalbhati/Bhastrika

• Inhale & Exhale full through both nostrils • Inhale through open mouth & as you exhale pant like a dog with the tongue handing out for 10-20 cycles • Inhale hold the breath in • Release and take several normalizing breaths

Kapalabhati: Skull Polishing

Intended to create alertness & mental clarity while purifying the energy body

• Forceful exhale, expelling breath rapidly • Inhalation of it’s own accord • Expel the air in a steady rhythm

4 Bhastrika: Bellows Breath

Similar to Kapalabhati, with a change of emphasis of bringing control to both the inhale & exhale.

• Using all aspects a combination of breathing muscles breathe vigorously through the nose for 10-20 cycles • As you repeat, find an even controlled pace for the inhale & exhale

OPTIONAL RETENTION • Hold the breath in using root & chin lock (without strain) • Allow the breath to normalize & repeat

Breath of Joy Rhythmic body motion, coordinated with arm & breath movements with breath to facilitate deep breathing.

• First inhalation (arms forward) encourages abdominal diaphragmatic breathing • Second inhalation (arms to the side) encourages diaphragmatic/intercostal breathing • Third inhalation (arms up) encourages clavicular (scalenes as an accessory) breathing • Exhale through the mouth w/bent knees into a forward making a ha sound - repeat 5-15x

5 Down-regulating Pranayamas • Abdominal Breath • Native Breath • Shitali/Sitkari • Kaki • Bhramiri

Bare Attention or Native Breath

• The natural amount of breath that the body needs in order to function. Uncontrolled by the user but completely observed.

• Watching the behavior of the breath without interfering in the process of respiration.

6 Abdominal Focused Breathing

Most sedating breath available to humans

• Pause, exaggerate pressing abdomen out with muscle effort, then soften the abdominal wall • Inhale through the nose, allowing the diaphragm to descend & displace the abdominal organs • Exhale out of the nose, allowing the diaphragm to fly back up into a relaxed position • Repeat

Shitali/Sitkari

Cooling breath that comes in through the mouth and is filtered around the tongue. Shitali places the tongue in a curled position and Sitkari places the tongue in the upper palate of the roof of the mouth

• Slowly draw air through the mouth, through the tongue or around the tongue • Close the mouth and hold the breath in gently • Exhale slowly through the nostrils • Hold the breath gently out • Repeat 5-10x

7 Kaki Pranayama

Beak Breath. A variation on the cooling breaths with the mouth shape. Forming a beak by pursing the lips to mimic a straw. Same instructions as Shitali/Sitkari

• Slowly draw air through the mouth, through the tongue or around the tongue • Close the mouth and hold the breath in gently • Exhale slowly through the nostrils • Hold the breath gently out • Repeat 5-10x

Bhramiri Pranayama Bee breath, humming sound produced with the mouth closed and ears covered.

• Inhale through the nose • On the exhalation out of the nose allow a prolonged, soft humming sound to resonate through the vocal chords and sinuses • Repeat 5-10x

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