"A Kundalini Yogi examines and breaks the habit to ignore the breath. Think of the breath in broader terms than simply respiration. Consider that the breath and its movements are connected to the movements of all the emotions and thoughts."
                                                                                                                    -Yogi Bhajan, PhD
                                                                                                                     Master of Kundalini Yoga

If there was just one tool we could offer anyone, it would be awareness of breath. According the The Aquarian Teacher KRI Level One Instructor Textbook, Pranayama is the science of breath which can assist in the following:

• Promoting health and vitality.
• Opening the range and creativity of the emotions.
• Controlling the moods.
• Developing concentration.
• Promoting a feeling of connectedness.

With the rise of stress levels, anxiety, and depression in our society, an awakening to this practice of breathwork is needed more than ever. To be completely honest, I still find myself in moments of struggle with my breath which is why I commit to a daily sadhana (morning practice) which incorporates a lot of the breathwork we do at Spirit Quest: A Re-wilding Experience in Malibu. The beauty of bringing awareness to the breath is that it can be done at anytime of the day, at any place, in any situation. Breathing reminds me to honor what is present.

The following easy breathing techniques:

• Cleanse the blood.
  
• Reduce and prevent the build-up of toxins in the lungs by clearing the small air sacs.
• Calm the parasympathetic nervous system.
• Stimulate brain chemicals such as endorphins to help fight depression.
• Pump spinal fluid to the brain for a boost of energy.

CHALLENGE YOURSELF: If you don't already, commit to a morning practice of breathwork, which is a meditation in itself. Hundreds of techniques exist out there, but here are five simple steps that we use and feel has helped us find a sense of peace and tranquility in our mind and body.

Breathwork Exercises for Warm Weather
*With hands in prayer pose, begin by tuning in with 3 om's or a mantra of your choice so that the body and mind are united in sound and vibration.
 
1. Deep Breathing with Arm Toss:

• Purpose: Creates full extension of the breath
• Action:
  • Stand with your feet hip distance apart with your legs and core engaged.
  • Inhale deeply as arms extend upwards with open hands.
  • Strongly exhale as arms move downwards as if tossing out any garbage behind you.
  • End by holding the exhale, placing hands on bent knees, and pumping the navel.

2. Alternate Nostril Breathing:

• Purpose: Balances left and right hemispheres of the brain
• Mudra: The Right hand- thumb and pointer make an L-shape, with other 3 fingers folded in and the left hand is in Gyan mudra: with the thumb and pointer finger touching, while the hand rests on knee
• Action:
  • Sitting in a comfortable cross legged position and the spine tall, begin to bring awareness of your breath through the nose
  • The right thumb closes the right nostril, and inhale fully through left nostril.
  • The pointer finger closes the left nostril, and exhale through the right nostril.
  • With the right pointer finger still closing the left nostril, inhale through right nostril
  • Continue with step 1 in the cycle

3. Sitali Breath:

• Purpose: Cools and relaxes the body
• Mudra: Both hands rest on knees in Gyan mudra
• Action:
  • Fold the tongue to make a taco shape and inhale through mouth
  • Close mouth and exhale through nose

4. Ujjayi Breath:

• Purpose: Increases concentration and releases any tension
• Mudra: Both hands rest on knees in Gyan mudra
• Action:
  • Long deep breath in and out through the nose
  • On the exhale, the throat is slightly contracted and makes a gentle hissing sound

 
5. Bhramahi (Bumble Bee) Breath

• Purpose: Sound vibrations open blockages in the brain to create balance and create a deeper sense of concentration.
• Shanmukhi (6-gated) Mudra:
  • Pointer fingers are above eyes, middle fingers are resting next to the nose; ring fingers and pinkies are on the points next to the lips. The thumbs are pressing the ears closed. This mudra symbolically shuts down the mind from the 5 senses to help maintain an inward focus.
• Action:
  • Inhale deeply
  • With the mouth closed, chant long “Om”
  • Repeat this 11x and feel the vibrations throughout your body

 *To close the practice, end with 3 long om's.

My first memory in yoga school at Himalayan Yoga Academy in Rishikesh, India was our well known yoga instructor Ashish's wise words. After tuning in, he immediately took us into Tadasana, mountain pose, which is one of the most simplest and yet challenging standing poses. As he walked around giving us a grim nonverbal assessment, he asks the question, "What is yoga?" Everyone gave the typical answer, "Yoga is union" or "yoga is bringing balance to the masculine and feminine", etc. etc. etc. Not being satisfied with any of our answers, he finally states clearly and confidently, "yoga is space". 

Fast forward two years, I'm sitting in my meditation wondering how I can tap more into feeling my body, I begin to bring my focus on my breath. Inhaling slowly, sustaining the breath, exhaling fully. The longer I go, the more I began to feel sensations in my body, the more I became aware of tension in places I hadn't even realized.

I remember Ashish's words and began to focus on how the breath creates space inside myself, how every time I inhale, my diaphragm lowers creating more space for my lungs to expand, as with each exhale, the contraction is a precursor to creating that space. My greatest challenge has been finding space for myself in my relationship, especially considering I work side by side with my partner. Knowing that I am in a situation that I cannot change, I find the breath a highly effective tool when used. When used is the key to it being effective. As I create space within myself, I am making room for patience, love, compassion, courage, understanding, trust, gratitude and acceptance. I create a home for all of these things to live, and it's something as simple as the breath that opens up this space.

​What's the challenge? Take on a 7, 21, or 90 day pranayama practice...even if it's just 3 minutes a day and see how you feel! One of my favorite breathing techniques is the alternate nostril breathing. Instructions can be found at https://www.3ho.org/files/pdfs/alternate-nostril-breathing.pdf

Breathe on!