Daily Breathing Practice
Home Practice
Daily Breathing Practice - Bhastrika Sandwich
This is a breathing practice that I was guided through by fabulous yogi and teacher Heather Mason a couple of months ago at a seminar about neurogenesis and the nervous system and how yoga practices can interact with our wellbeing on a physical and chemical level. I have taken it on as my current regular practice and am finding it especially beneficial during this current time of global stress and change so I would like to share it with you.
This is a Bhastrika sandwich and consists of an even calming breath followed by short, sharp exhales, followed again by even rhythm breaths. I do this practice most days, preferably first thing in the morning and on an empty stomach. The even rhythm, or coherent, breath is beneficial to calm the nervous system and engage the systems in the body that control digestion - absorption and utilisation of the nutrients we put in the body - and immune function. The Bhastrika - short repeated exhales - are a cleansing and energising practice.
When I do this practice I do 5 or 10 minutes of the even coherent breath followed by 200 Bhastrika exhales, followed by another 5 or 10 minutes of even coherent breath. I then sit silently for 5 to 20 minutes. The video below will guide you through a shorter 5 minute practice that you can practice or build on as suits you.
Remember:
have your back somewhere near tall and straight
where the thoughts go, energy flows - set a positive intention or affirmation
build up slowly
breathe through the nose
this practice is more comfortable on an empty stomach
