Pranayama to fire you up, cool you down, and mellow you out!

The unique ability we humans have to regulate and modify our breath is astounding, since no other species is known to do this. In animals, the breath rhythm, speed, and depth varies only due to changes in activity or stress levels, but as humans, we can use our magnificent brain to change the way we breathe to produce a variety of results. I find this really fascinating! The following are some specific breathing techniques that can be used for very specific results. Try all three in the following order and then take a few moments to observe the way you feel.

KAPALABHATI (SKULL SHINING BREATH)

Effects: This invigorating breathing practice can produce dramatic effects. It deeply rejuvenates and cleanses the body and mind. Benefits include: release of stress and toxins from the mind and body, release of negative emotions, energizing, focuses attention, warms up the body, improves digestion and oxygen flow to cells, and strengthens and tones the diaphragm and abdominals.

Method: Start seated comfortably. It can help to have a hand on your belly when learning, noticing your hand moving in towards your spine as you exhale.  Take a deep breath in and out. Then let your inhale come in naturally about 3/4 of the way in.  Exhale strongly  by engaging the abdominals and diaphragm muscles, feeling your belly push towards to spine to expel the air in your lungs.  Start with 10 cycles, repeating 3-4 times. With practice, extend the number of breath cycles. Always rest or slow down if you start to feel discomfort, cramps, or dizziness. When you practice, visualize your skull filling with a bright light. Not for pregnant women or those with high blood pressure, heart disease, or abdominal pain.

SITALI BREATH

Effects: This Pranayama COOLS down the body and mind. It is useful anytime you feel overheated, physically or mentally.

Method: Sit in a comfortable pose with the spine erect. Curl your tongue into the shape of a U. If this is not possible for you, lightly touch the top teeth to the bottom teeth, and round the lips as if sipping through a straw. Inhale slowly and deeply, feeling the coolness of the air against your tongue/teeth and throat. Relax your mouth and palette, exhale through your nose. Repeat as long as you like.

BRAHMARI (BEE'S) BREATH

Effects: This breath calms the mind and is especially effective in times of acute stress or anger. It can also help relieve headaches and lower blood pressure.

Method: Sit in a comfortable position. The thumbs will press the earlobes closed, and the fingers can rest lightly over the eyebrows, eyelids, and cheeks. Touch the tip of the tongue lightly to the roof of the mouth. Lift the base of the skull as you gently pull the chin in. Inhale fully. On the exhale, hum for as long as you can. Repeat for 7 rounds.