Take time to practice Vishama Vritti, the calming breath practice. Courtesy photo
By JACCI GRUNINGER, MS, C-IAYT
Los Alamos
Going back to school, especially earlier than in past years, can create feelings of crazy and chaos. And, although it might not seem like it, it’s the best time to beef up your self-support practices.
Gandhi once said, “I have so much to do today that I must meditate for two hours rather than one.”
I’ve written before about different breath practices, but if I had to choose one practice I’d choose the one that extends the exhalation – Vishama Vritti, the calming breath practice.
With this breath practice, you gradually slow down the pace of your exhalation making it deeper and smoother. You want your breath and body to stay relaxed as you practice. If you find yourself gasping for your inhale, you are working too hard. If you start to feel anxious or worried, return to your natural breath.
Try this:
- Take a few natural breaths to settle in. Usually 3 or 4 breaths will do.
- The next time you exhale, count your breath – 1 om, 2 om, 3 om to discover your natural exhalation pattern.
- Allow your inhalation to just happen as it usually would.
- Begin to lengthen your exhale by adding on a 1-3 om. Keep your exhale slow, steady and calm.
- Once you have found your comfortable, longer exhale, continue with that number for up to 5 minutes.
- When you are done, return to your natural breath.
Perfect times to practice this breath?
- When you are at a red light (don’t close your eyes)
- Just before you fall asleep
- Sitting in the car in your driveway or garage before going into the house after work
- Sitting in the car before and after you grocery shop
- Before you step into a meeting with your staff or others
- Before you take your first bite at breakfast, lunch or dinner
- When you decided to just sit and be
- The moments go by quickly, take a breath and enjoy them as much as you can.
Jacci Gruninger is a Certified Yoga Therapist, Thai Yoga Massage Therapist and Focusing Coach. She has been teaching for over two decades and spent 12 of those years training yoga teachers for the Pranakriya School of Yoga Healing Arts. She regularly helps clients manage the ups and downs of life with yoga, meditation, breathwork and bodywork. Her Yoga Therapy Center is located at 190 Central Park Square #212. For her current in person and online teaching schedule and information on her other services, visit her website at www.yogawithjacci.com to find out more.