Dinacharya Pt 2: Intro to Breathwork
In my previous post, I broke down the key elements that make up a typical dinacharya, or Ayurvedic daily routine. In that post, we covered intention-setting, cleansing methods, hydration, and more, so check that out here if you haven't already. I mentioned in that post that I'd be detailing three of the key components in a well-rounded daily routine: pranayama, asana, and meditation. Today we dive into pranayama, which is the Sanskrit term for breath control.
Let's talk a bit about pranayama.
Breathing is the one bodily activity that is both automatic, but also able to be controlled or manipulated. More than that, by regulating the breath, we can actually impact our nervous system and therefore the overall functioning of the body. To give an example...deep, diaphragmatic breathing techniques are commonly practiced to treat panic attacks, which often cause hyperventilation. By practicing pranayama, we can use the breath to find awareness in the present moment, create overall mindfulness, and link mind, body and spirit. When we achieve these things through breathwork, whether in movement or in stillness, we are able to achieve a greater sense of calm, peace, and well-being. It is for these reasons (and lots more! I could go on a nerd tangent, I tell you...) that pranayama is essential. Like, to life.
This technique is so simple that I almost feel silly writing about it, because the truth of the matter is I'm simply going to ask you to breathe. That's it. Sounds nuts, right?! We're all breathing as we read this post, we're doing it without thinking, it's just....happening.
The difference, though, is we're also observing the breath, following it as it flows in and out of the body. As we observe, we do so without judgment. What I mean by this is, as you're noticing the qualities of the breath (more on that in a second), try not to focus on whether or not your breathing is "correct" or "relaxed enough." Often when we make the breath/body connection, we assume that our breath "has to be" a certain way in order for us to relax, achieve a pose, or connect during meditation, so we put pressure on ourselves to breathe in a very specific way or else we're "doing it wrong."
So...no judgment. No expectations. Just breathing. Here's how it works...
1. Find yourself in a comfortable position, either seated or lying down.
2. Relax your eyes by softening the gaze, not focusing on anything in particular. If it's comfortable, you can close your eyes at this point.
3. Bring your attention to your breath as it flows in and out of the body naturally. You may pause here to focus on specific qualities of the breath, making the following observations:
5. From here, begin to slow the breath down, evening out your breath cycles. Do this by counting the beats per inhale, then per exhale. If one half of the breath cycle lasts longer than the other, begin to even them out, creating inhales and exhales that last for the same number of beats. From there, see if you can't extend each half of the breath cycle by 1-2 beats to lengthen them out. For example, if you're taking 4 beats per inhale/exhale, extend each out to 5 or 6 beats.
6. Continue these long, slow breath cycles and bring your awareness to the chest, where your hand is placed above the heart center. Continue your observations here, focusing on this area. Can you feel any rise or fall in the chest? What about the surrounding areas? Note any sensations in the upper back, the throat, the hand that rests on heart center. Observe any movement as you continue breathing, noticing where in this area your body is already relaxed. Notice where there is tension, and with each passing exhale, try to relax any tension you've identified any amount you're able to. Move your awareness down to the navel center and repeat the same series of observations (again, noticing any rise/fall, expansion/contraction in this area of the body, sensations at navel center and surrounding areas, tension or tightness) and use every exhale to release tension throughout lower torso.
7. Spend several breaths observing your body as you continue through slow and even breath cycles. Can you slow the breath down even further? What affect does this have on overall tension and/or relaxation throughout the chest and torso? Where can you feel your breath in the body? What other tactile or physical sensations do you notice in general? Observe without judgment for anywhere between 3-5 minutes, increasing gradually as you become comfortable with this practice.
And there you have it.
This is of course only one example of pranayama that can be used as part of your daily routine. Countless others exist, and I urge you to check out the book linked above or run a quick Google search if you're interested in exploring. You can find pranayama for energy, for relaxation, vitality, and lots more, so if you enjoyed this introductory exercise, you may find yourself falling down this wonderful rabbit hole.
I'll be back tomorrow with my dinacharya asana sequence of choice, a basic sun salutation that's accessible to all student levels. Until then, take care of yourselves and remember to keep breathing!
XO
Jess
Let's talk a bit about pranayama.
Breathing is the one bodily activity that is both automatic, but also able to be controlled or manipulated. More than that, by regulating the breath, we can actually impact our nervous system and therefore the overall functioning of the body. To give an example...deep, diaphragmatic breathing techniques are commonly practiced to treat panic attacks, which often cause hyperventilation. By practicing pranayama, we can use the breath to find awareness in the present moment, create overall mindfulness, and link mind, body and spirit. When we achieve these things through breathwork, whether in movement or in stillness, we are able to achieve a greater sense of calm, peace, and well-being. It is for these reasons (and lots more! I could go on a nerd tangent, I tell you...) that pranayama is essential. Like, to life.
❤Speaking of nerd tangents...❤
If you're interested in learning more about breathing in technical terms, I recommend checking out The Science of Breath by Swami Rama, Rudolph Ballentine, and Alan Hymes. It's short, concise exploration of how and why we breathe from anatomy to the mind/body connection, shares several pranayama techniques, and shares commonly held asanas for pranayama techniques or exercises.
❤❤❤BREATHE EASY, POSERS❤❤❤
Moving on, I'd like to share a really simple pranayama technique. This is accessible to anyone for any amount of time. I have used this technique to help me sleep, to sideswipe panic attacks, in holding difficult yoga poses, and during my meditation. I have practiced it seated, in bed, and even in my car. Its simplicity and accessibility is the exact reason I suggest it for your dinacharya, as you can tailor it to your daily schedule and adjust if needed.This technique is so simple that I almost feel silly writing about it, because the truth of the matter is I'm simply going to ask you to breathe. That's it. Sounds nuts, right?! We're all breathing as we read this post, we're doing it without thinking, it's just....happening.
The difference, though, is we're also observing the breath, following it as it flows in and out of the body. As we observe, we do so without judgment. What I mean by this is, as you're noticing the qualities of the breath (more on that in a second), try not to focus on whether or not your breathing is "correct" or "relaxed enough." Often when we make the breath/body connection, we assume that our breath "has to be" a certain way in order for us to relax, achieve a pose, or connect during meditation, so we put pressure on ourselves to breathe in a very specific way or else we're "doing it wrong."
So...no judgment. No expectations. Just breathing. Here's how it works...
1. Find yourself in a comfortable position, either seated or lying down.
2. Relax your eyes by softening the gaze, not focusing on anything in particular. If it's comfortable, you can close your eyes at this point.
3. Bring your attention to your breath as it flows in and out of the body naturally. You may pause here to focus on specific qualities of the breath, making the following observations:
- Notice whether you're breathing through your nose, your mouth, or some combination of both.
- Pay attention to the temperature of the air as it passes in and out as you breathe. For example, if you're breathing through your nose, how does the air temperature change above your upper lip as you take a breath in? Is this warmer or cooler than the air temperature in the same area as you exhale?
- Observe the pace of the breath, and pay attention to which part of the breath cycle is lasting longer (inhale versus exhale) than the other.
5. From here, begin to slow the breath down, evening out your breath cycles. Do this by counting the beats per inhale, then per exhale. If one half of the breath cycle lasts longer than the other, begin to even them out, creating inhales and exhales that last for the same number of beats. From there, see if you can't extend each half of the breath cycle by 1-2 beats to lengthen them out. For example, if you're taking 4 beats per inhale/exhale, extend each out to 5 or 6 beats.
6. Continue these long, slow breath cycles and bring your awareness to the chest, where your hand is placed above the heart center. Continue your observations here, focusing on this area. Can you feel any rise or fall in the chest? What about the surrounding areas? Note any sensations in the upper back, the throat, the hand that rests on heart center. Observe any movement as you continue breathing, noticing where in this area your body is already relaxed. Notice where there is tension, and with each passing exhale, try to relax any tension you've identified any amount you're able to. Move your awareness down to the navel center and repeat the same series of observations (again, noticing any rise/fall, expansion/contraction in this area of the body, sensations at navel center and surrounding areas, tension or tightness) and use every exhale to release tension throughout lower torso.
7. Spend several breaths observing your body as you continue through slow and even breath cycles. Can you slow the breath down even further? What affect does this have on overall tension and/or relaxation throughout the chest and torso? Where can you feel your breath in the body? What other tactile or physical sensations do you notice in general? Observe without judgment for anywhere between 3-5 minutes, increasing gradually as you become comfortable with this practice.
And there you have it.
This is of course only one example of pranayama that can be used as part of your daily routine. Countless others exist, and I urge you to check out the book linked above or run a quick Google search if you're interested in exploring. You can find pranayama for energy, for relaxation, vitality, and lots more, so if you enjoyed this introductory exercise, you may find yourself falling down this wonderful rabbit hole.
I'll be back tomorrow with my dinacharya asana sequence of choice, a basic sun salutation that's accessible to all student levels. Until then, take care of yourselves and remember to keep breathing!
XO
Jess
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