Pranayama: Yoga Breathing (Ratio Breath)

The breath retention, even for a short time, ensures that the prana or vital life-force breathed, is stored in the body for future use. Also, any breath which has a longer exhalation is calming.

Sit either cross-legged or with heels in line with the perimeum, hands resting palms uppermost and with thumb and forefinger meeting. the back is straight and the eyes closed. Allow the bod and breath to become relaxed and comfortable. Begin breathing in to a count of four, holding for a count of two, exhaling to a count of six. Repeat six times.

Nadi Shodhan: Pranayama
Alternate Nostril Breath

The alternate nostril breath gives great tranquility as it gently massages the ptuitary gland at the bottom of the brain.

Sit comfortably in easy pose, half-lotus or full lotus with spine straight and head erect. When your breath feels comfortable and your body relaxed, take the right hand to the face and place the index finger and middle finger on the third eye between the eyebrows, the ring fingers to rest by the left nostril and the thumb to rest by the right. Close off the right nostril with the thumb and inhale through the left. Close off the left nostril, open the right and exhale through it. Inhale back through the right, then close it off and exhale through the left. Continue in this way exhaling and inhaling back through the same nostril. Slow and lengthen the breath as much as possible and be aware of that instant of pause at the end of each inhalation before the body needs to exhale.

Pranayama: Calming Breath

By making the exhalation breath last longer than the inhalation we can calm ourselves. A wayto achieve this is to count as you breath, for example counting up toeight as you inhale and up to twelve as you exhale. If these numbers do not fit your breath rhythm, then make up your own. After seven calming breaths, allow the breath to return to normal. When ready, stretch and curl.