Breath of Life! Foundation 1
Whatever moves in the universe,
Whether it is either seen or heard,
Whether it is within or without–
It is pervaded by breath.
MAHA NARAYANA UPANISHAD
Breath work is a critical part of our bodies health, one that we often take for granted as an automatic function that is always there. Too often we become so engrossed in the activities of the day and the perseverations of the mind that we forget to notice our breath. We trudge along completely unaware that the way we feel at any given time will be directly reflected in our breathing. And, that our breathing directly affects every function of the body from brain health to cellular reproduction. In fact we become so disconnected from our bodies that we fail to notice it until something goes wrong.
When we take time to consider our breathing, the air filling our lungs, providing life-force energy, filling our bodies with oxygen (O2), the forgotten nutrient. Oxygen is unequivocally and quantitatively a major nutrient, important for proper functioning and wellness. In a very technological article published (2019) in the National Library of Medicine, Paul Trayhurn describes the nutritional benefits of oxygen, proper intake, toxins, and how it supports the bodies functioning.
Trayhurn asserts that “oxygen is essential for all aerobic animals, without which mitochondrial respiration and oxidative phosphorylation cannot take place. It is not, however, regarded as a “nutrient” by nutritionists and does not feature as such within the discipline of nutritional science. This is primarily a consequence of the route by which O2 enters the body, which is via the nose and lungs in terrestrial animals as opposed to the mouth and gastrointestinal tract for what are customarily considered as nutrients. O2 unambiguously meets the standard dictionary definitions of a nutrient, such as “a substance that provides nourishment for the maintenance of life and for growth” (Oxford English Dictionary). O2 is generally available in abundance, but deficiency occurs at high altitude and during deep sea dives, as well as in lung diseases and a whole host of others. These impact on the provision at a whole-body level, but a low pO2 is characteristic of specific tissues including the retina and brain, while deficiency, or overt hypoxia, is evident in certain conditions such as ischaemic disease and in tumors - and in white adipose tissue in obesity. Hypoxia results in a switch from oxidative metabolism to increased glucose utilization through anaerobic glycolysis, and there are extensive changes in the expression of multiple genes in O2-deficient cells. These changes are driven by hypoxia-sensitive transcription factors, particularly hypoxia-inducible factor-1 (HIF-1). O2 deficiency at a whole-body level can be treated by therapy or supplementation, but O2 is also toxic through the generation of reactive oxygen species. It is concluded that O2 is a critical, but overlooked, nutrient which should be considered as part of the landscape of nutritional science” (Trayhurn, 2019).
Making breath awareness a life practice, takes practice.
We include a 2-part video on a daily (20 minute) practice of breathing that is derived from the Yogic pranayama teachings.
In part one, you are provided a full explanation of the buddha breath–a common full-belly breath that is applied to numerous breathing techniques in pranayama, and; a description of three breathing exercises that we have incorporated into a daily 20 minute practice includes partially guided meditation. This 20-minute daily practice is designed to reset your body, mind and soul so you can continue on in a good way. These exercises are excellent for a first thing in the morning self-care routine. They are actually good for any time of the day for a reset, be sure to practice on an empty stomach. After you have viewed the video a few times you will have it down, creating your own rhythmic breathing patterns and you have it as a tool to reset your day anytime. It is important to do this consecutively over time in order to achieve noticeable benefits.
When I (Lisa) first started the breathing exercises, I was excited about the increased focus and clarity I was experiencing, but nothing compared to the increased awareness in all aspects of my being that I experienced after completing 30 days solid. I continued with this practice on and off since I first learned them in 2019 and they have become a valuable life practice that will assist me in maintaining a calm and clear state of mind. The video we include here is a level one, introductory, pranayama series. As we move forward I will upload another more challenging breathwork video for those who want to go deeper. My intention as a student as well as a facilitator of this course is to engage a level-2 practice on a regular basis. You will have a choice which to continue on with. Honestly, I have been at level-1 since I started and I am excited to experience the benefits of a level-2 practice over time.
Even in this short 20-minute practice, you will learn a lot about your ability to focus your attention and remain centered. As you practice on a consistent basis you will begin to notice that the degree to which you feel that you have mastery over your body is directly reflected in your ability to still your mind in your meditation practice. Your mind will want to wander and you will become distracted, even irritated by sounds and interruptions. Over time, as you will improve and you will notice the improvements in your daily life. What's more, you will notice when your not doing well, and you will have a tool to reset and rebalance yourself so you can move on.
The breath exercises that we choose for this practice are Nadi Shodhana (Alternate Nostril Breathing); Aanisara Dhauti (Fire Breathing), and Mula Bandha (the root lock). They each have different benefits and are well established in yogic practices and scientific research.
Nadi Shodhana is a pranayama practice where the breath is consciously, physically regulated to enhance the flow of air through the nostrils as a method to balance the energy of the body and the mind. Contraindications to practice include challenges with menstruation, pregnancy, high/low blood pressure, heart conditions, vertigo and epilepsy. If you currently have these conditions, you may need to consult your doctor before engaging this exercise.
Aanisara Dhauti The main aim of this technique is to boost the BMR or metabolism and ensure correct functioning of all of the visceral organs in the abdomen. Contraindications discourage this practice if you have a hiatal hernia, are menstruating or pregnant, as well as if you have ulcers, cardiovascular disease, or high blood pressure. This exercise can be irritating to women with IUDs. Practice on an empty stomach.
Mula Bandha helps to strengthen the pelvic floor and improves the strength of the bladder. The Mula bandha is the yogic practice of drawing the root chakra up. It improves the pelvic muscles, and the muscles must be strong and healthy because a weakened pelvic muscle can lead to urinary problems, and even prolapsed uterus. Mula bandha calms your mind and body. Mula bandha accompanies both pranayama and meditation, and it provides continuity when breathing practices are completed and meditation begins.
Here are the written instructions to the breathing exercises to complement the video:
Do this practice on an empty stomach, it is best first thing in the morning to set the stage for a beautiful day. Before you begin, establish a quiet space where you will practice, find your seat (on a yoga mat, in a chair, against a wall); sit up in an intentional, but relaxed way; have a tissue available, a sweater, and a few pillows. Roll your shoulders back, check your spine and relax. Set your alarm for 20 minutes. If you roll through these exercises smoothly you should complete the breath work in 10 minutes and have 10 minutes for meditation.
Buddha Breath:You will use this breath in 2 of the 3 breathing exercises presented here. Begin by finding your sits bones, pulling the fleshy part on your bottom away from the bone, sit on the bones. This will allow you to elevate and lengthen your spine as much as possible. Start by breathing into the belly, inhale by expanding the belly outwardly, continuing into the chest, opening the chest and heart, expanding the lungs, and to the top of the head; take note of the breath at the top and release the breath from your head, through your chest and belly, allowing it to completely empty out, as you exhale fully, press the navel toward the spine to expel as much breath out as possible (C02). Repeat.
Nadi Shodhana (Alternate Nostril Breathing): With your right hand, place your thumb gently closing your right nostril, then using the buddha breath, inhale through the left nostril to the top of the head for a long 2 count; hold (suspend) the breath for a 6 count, switch nostrils gently covering the left nostril with the fourth finger, and exhaling from the right nostril in buddha breath style for a 4 count; take note of the bottom of the breath and then, inhale from the right nostril for a 2 count, hold the breath at the top for a 6 count, switch sides by placing the thumb over the right nostril and exhaling from the opposite side. This is one breath, you will complete 5 breaths. It may be initially difficult to inhale and exhale for the length of time indicated here, and to suspend/hold the breath for the count indicated. As you become accustomed to the breath exercises, you will notice that you can fully engage these breaths as indicated. Eventually, you may get to a point where you can hold the breath for up to a count of 32. I will admit I am not there yet, but I am working toward it! Start where you are and listen to your body.
Aanisara Dhauti (Fire Breathing): This breath engages a forced exhale from the nose and a reflexive inhale, as if you are blowing out a candle with your nose. You will begin by inhaling 3 ⁄ 4 of the way and begin the fire breath for 30 exhales engaging the stomach muscles to exaggerate each exhale. Engage the stomach muscles pushing the breath out along with the force of air from the nose for each exhale. You will do this 30 times in a breath, if you are unable to maintain a rhythm, start with 15 times and work up from there. You will eventually find a rhythm that feels right for you and easily complete 30 pumps; you will finish this breath with an inhale and exhale, exhaling everything out and immediately going into the next one. You will complete 5 breaths.
Mula Bandha (the root lock): In this breath you will hold and pulse the annal muscle. Take a minute to locate that specific muscle, if you are unable to find it, imagine that you are there and begin squeezing the muscle to locate it. You will begin with a buddha breath, before you get to the top of the breath begin squeezing the annal muscle and holding at the top of the breath, pulsing it 30 times before you release the breath, buddha style, and relaxing the annal muscle as you release the breath. You will complet 5 of these breaths.
Remember, there is a lot of information on these breathing techniques. We encourage your further study and information gathering.
After the three breath exercises are completed, check in with your body and prepare for complete stillness. In the video, I will lead you through three techniques to assist with getting into the meditative state. I will list them here for your review: 1) breath awareness; 2) body scan; 3) focus on the third eye. If you continue to struggle with stray thoughts, simply acknowledge them and let them go, getting frustrated or judging your inability to still your mind is more stress, you don't need it. One technique I use to stop the thought is this: once I notice that thoughts are forming I say in my mind’s eye, “aho, let it go” and refocus on my breath and awareness of the space between my eyes. You will easily be able to use these three techniques with practice. The last part of the meditation will be completed in complete stillness and silence, at this point you will remain focused on the space between your eyes. When the 20-minute alarm sounds, we will say the following mantra that was given to me by my dear friend Phyllis.
“I am unlimited luminous light force energy, illuminating every cell in my body now”
Research on meditation practices demonstrates that if you can remain completely still without thought or strategy for 17 seconds, you can have a positive brain change. The research on breathwork and meditation is so conclusive in its effectiveness that it is beyond me why it is not a mandatory treatment option in medical care.
ASSIGNMENT for Foundation One
Your assignment is to learn the 20 minute breathing practice and devote time to a daily practice-remember, oxygen is a vital nutrient. In order to fully experience the benefits, we highly encourage you to devote time to engaging this practice every day. See what happens as you breathe 3 days in a row, four days? Document changes and reflect. Later in the course we will have a meditation challenge for a set number of days to encourage each other to practice and have an opportunity to experience the benefits and incorporate it into your own life practice. While you may not choose to engage in a full meditation practice, the breath work will provide immediate positive benefits in your ability to be clear, stay focused on what you intend, and be in a calm and peaceful state of mind.
Breathe with us!
As we move the through the transitions of this practice, we offer foundational breathing strategies to support our wellness path.
In Part 1 you will find a brief explanation of 3 Breathing Exercises!
Alternate Nostril Breathing
Fire Breathing
Mula Banda Practice Breathing
In Part 2, Practice with us as Lisa guides us trough these beautiful practices!
Please listen to your bodies and note that some of these practices may be contraindicated during menses or pregnancy or if you have high blood pressure. Stop if you feel faint. Some dizziness or lightheadedness may be normal when first beginning these practices. Wait 1-2 hours before practicing breath exercises.