Ray of Sun on the darker days

December 08, 2019

Picture of woman in bath tub holding a glass

Yes, we were all there. There are many challenging days in our lives. When we are children, our worst day means that we didn't get the ice cream. For a teenager, it is the worst day of his life when he is disappointed in love. The older we are, the more complicated our days become. Many times we can't do anything to prevent those days, especially when they are connected to laws of nature. But life happens, happiness is full of joy; the unhappiness hurt, but we can do something about it to make it feel a little bit better. 

When it hurt the most, we need to let the pain overwhelm the whole body. You can learn, with exercise and discipline to breathe correctly, and you will see that it can be liberating.

We prepared two breathing techniques for any occasion – for taking care of your heartache or breathing through the fears. 


Alternate nostril breathing
Alternate nostril breathing is a breathing practice for relaxation. It has been shown to enhance cardiovascular function and to lower heart rate. It is best to practice it before breakfast. Keep your breath smooth and even throughout the exercise.
How to do this technique:
Choose a comfortable seated position.
Lift your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.
After an exhale, use your right thumb to close your right nostril gently.
Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers.
Release your thumb and exhale out through your right nostril.
Inhale through your right nostril and then close this nostril.
Release your fingers to open your left nostril and exhale through this side.
This is one cycle; now continue this breathing pattern for up to 5 minutes.
Finish your session with an exhale on the left side.
Avoid the exercise if you’re feeling sick or congested.

Equal breathing
A similar breathing technique focuses on making your inhales and exhales the same length. Making your breath smooth and steady can help bring about balance and calmness.
You should find a breath length that is not too easy and not too tricky. You also want it to be too fast so that you’re able to maintain it throughout the practice. Usually, this is between 3 and 5 counts.
Once you get used to equal breathing while seated, you can do it during your yoga practice or other daily activities.
How to work on this technique:
Choose a comfortable seated position.
Breathe in and out through your nose.
Count during each inhale and exhale to make sure they are even in duration. Alternatively, choose a word or short phrase to repeat during each inhale and exhale.
You can add a slight pause or breath retention after each inhales and exhale if you feel comfortable. (Normal breathing involves a natural break.)
Continue practicing this breathing for at least 5 minutes.

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