Start your day off with a quick and easy pranayama breathing exercise that will leave you feeling energized, light and sunny, even on a cloudy day like today. Adopting a daily pranayama practice has many health benefits; one of my favorites includes coping with and lowering stress levels. Intentionally slowing your breath down helps to calm the mind and nervous system, which reduces the amount of stress hormones released when those firey moments arise. So start your weekend off stress-free and relaxed by taking 3 minutes of your day to practice the below pranayama.
Sit at the edge of your chair.
Try to straighten your spine.
Put one hand on your navel.
Put the other hand on your heart center. Inhale through your nose.
Exhale out your nose.
Notice the position of your tongue. Let it soften, loosely placed.
Blubber your lips.
Roll your shoulders back.
Inhale through the nose for 1-2-3.
Exhale out for 1-2-3.
As you inhale, feel the breath in your lower hand, then upper hand.
As you exhale, feel both hands sink back in.
Put your full attention on the breath.
Inhale to the lower hand 1-2- to the upper hand 3-4. Pause for 1.
Exhale out the nose 1-2-3-4. Pause for 1.
Continue this pattern.
Inhale to the lower hand 1-2- to the upper hand 3-4-5.
Pause for 1.
Exhale out the nose 1-2-3-4-5.
Pause for 1.
Move away from your computer when you finish reading this for your pranayama breath work. Turn away and close your eyes. Let your eyes soften and relax in your head. Do at least 10 rounds of this breath. After 10 rounds bring your hands to your knees and take a few deep inhales and exhales here for at least 3 rounds.
Stay aware of the breath as you move through your day and if anything pops up during your day that may be less than ideal and you begin to feel the stress rise, come back to this breath. A few deep breaths can make a huge difference.