The Samahita Blog

Yoga and Breathing : The 3-minute Breathing Break

By Dr. Paul Dallaghan

Follow and DO as you read.

Sit at the edge of your chair.
Try to straighten your spine.
Put one hand on your navel.
Put the other hand on your heart center.
Inhale through your nose.
Exhale out your nose.
Notice the position of your tongue.
Let it soften, loosely placed.
Blubber your lips.
Roll your shoulders back.
Inhale in the nose for 1-2-3.
Exhale out for 1-2-3.
As you inhale, feel the breath in your lower hand, then upper hand.
As you exhale, feel both hands sink back in.
Put full attention on the breath.
Inhale to the lower hand 1-2- to the upper hand 3-4.
Pause for 1.
Exhale out the nose 1-2-3-4.
Pause for 1.
Continue this pattern.
Inhale to the lower hand 1-2- to the upper hand 3-4-5.
Pause for 1.
Exhale out the nose 1-2-3-4-5.
Pause for 1.

Move away from your computer when you finish reading this:
Turn away and close your eyes.
Let your eyes soften and relax in your head.
Do at least 10 rounds of this.

After this, let your hands go to your knees.
Do 3 rounds of this:
Inhale 1-2-3-4.
Exhale 1-2-3-4.

Stay aware of the breath.
Keep it as you go about your activities.

Do this several times a day.
Gradually increase the number of rounds,
Increasing by one at a time, at your pace, until 25.

Make it a habit and do it anywhere.

Good health and happiness to you!

Dr. Paul Dallaghan’s expertise with breathwork, body and meditative practices comes from three sources: (1) three decades of daily dedicated practice and teaching these techniques; (2) uniquely acknowledged in the Yoga tradition by the title of “Master Yogi-Prānācharya (expert in breath)”, following an immersion in the original culture through one-on-one direct training in practice and study of ancient texts; (3) a PhD in doctoral scientific research at a leading US university (Emory) covering both the tradition and science of yoga and breath practices in terms of stress, health and aging. As a result, Paul occupies a unique space to impart genuine teaching and science on the breath, body, and meditative practices, seen as a Teacher-of-teachers and identified to carry on the tradition of Pranayama. His sincere and ongoing role is to teach, write and research, to help put out experienced and authentic information on these areas of how we live, breathe and be, to help people improve their mental and physical health, and live more fulfilling lives.

For more on his background see his bio

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