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Month 4 Breathing & Nervous System Yoga 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 Pranayamas • Lions Breath • Swana • Kapalabhati • Bhastrika • 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 Pranayama 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 8.
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