2:1 Breath for Cleansing and Relaxation

/

We begin by bringing balance to the breath, inhaling and exhaling equally.

With each breath cycle we extend the exhale a little longer until the exhale is twice as long as the inhale. Try this simple breath practice to feel the play between sukha (light space) and dukkha (dark space):

 
unsplash-image-NTyBbu66_SI.jpg

  • Sit or lie down in a comfortable position. Spend some time simply breathing naturally and observing your breath.

  • Begin to count your breath 3 counts out, 3 counts in. Do this until it feels comfortable, steady, and even.

  • Note: If you have high blood pressure, are pregnant, or have a headache stay with this equal count. Read the following and participate in the imagery while keeping the breath equal length.

  • When you are ready, double the length of the exhale to 6 counts, keeping the inhale at 3 counts.

  • Let the exhale be full and complete but not strained. Actively use the muscles of your belly and ribcage to gently squeeze the breath out. Imagine any darkness or discomfort being expelled with the breath.

  • At the end of the exhale, if it feels comfortable to do so, pause for just a moment to notice the feeling of emptiness.

  • Then, relax and allow the breath to flow in, fully and deeply. Visualize breathing in a bright light that flows into your lungs and fills the whole body.

  • Continue for 3 – 10 minutes, then return to equal breathing for 1-2 minutes, then natural breathing.

 
 

Learn to practice, and to teach, this and other pranayama practices in Pranayama: Advanced Breath Practices, a Yoga Alliance-Approved Advanced Yoga Studies and Continuing-Education Yoga Teacher Training