1  -  Always breathe through the nose and not the mouth unless specifically instructed otherwise – while performing breathing practices AND while practicing asanas.

2  -  The best time to perform breathing practices is during the early morning when the stomach is empty, the body is fresh and the mind has very few impressions.  Another good time is just after sunset.  Try to practice regularly at the same time and place each day.  Breathing practices follow asana practice and precede meditation.

3  -  Practice in a quiet, clean, pleasant space which is well ventilated but not drafty, neither hot nor chilly.

4  -  Sit in a position with the body as relaxed as possible, with the spine, neck and head erect.

5  -  Avoid strain!  The lungs are very delicate organs and misuse can cause them injury.  Do not try to proceed too fast; allow the breath to flow easily and the body to remain relaxed.

ABDOMINAL (or diaphragmatic) BREATHING – Lying down

Lie on the back on the floor with the legs straight out on the floor (knees bent and feet near buttocks if necessary to ease low back), arms resting beside the body. 

Observe the spontaneous breath, through the nose, without controlling it in any way.

Place the right hand on the abdomen just above the navel and the left hand on the chest.

The right hand will move up with inhalation and down with exhalation.  The left hand should not move with the breath.

Allow the abdomen to be free of any tension, not forcing the movement in any way.

Try not to expand the chest or move the shoulders.

Feel the abdomen expanding and contracting.

Continue breathing slowly and deeply through the nose for several breaths.

Now inhale through the nose while expanding the abdomen as much as possible without expanding the rib cage.   At the end of the inhalation the diaphragm will be compressing the abdomen and the navel will be at its highest point.

On exhalation the diaphragm moves up and the abdomen moves down/in.  At the end of the exhalation contract the abdomen so the navel is compressed toward the spine.

Practice for several breaths.

YOGIC BREATHING - SEATED

Sit in a comfortable position on the floor, back erect, chin tipped slightly down to elongate the back of the neck, hands resting, relaxed, on thighs. 

Shoulders are down and relaxed.

Close the eyes and breathe slowly, evenly, allowing the breath to flow in and out without changing it in any way.

Sense your body relaxing.

On the next breath, feel the air reaching into the bottom of the lungs.

At the end of the abdominal expansion, expand the chest outward and upward until the lungs are fully expanded.  Your body may spontaneously become more erect as you inhale fully.

Inhale a little more air to expand the upper portion of the lungs; feeling the expansion around the base of the neck.  The shoulders and collar bone move up slightly and there may be a little tension in the neck muscles.

Allow the rest of the body to be relaxed.

This whole inhalation process is done as one continuous movement so each stage of breathing merges into the next without jerks or strain.

To exhale, first relax the lower neck and upper chest, then allow the chest to contract down and in.

Draw the abdominal wall as near as possible to the spine, without straining.

Let the entire movement flow smoothly and easily.

Hold the breath a few seconds at the end of the exhalation.

This is one complete yogic breath.

Repeat as instructed.

NADI SHODANA (alternate nostril breathing)

Hand position: Nasagra Mudra

Hold the fingers of the right (dominant) hand in front of the face.

Rest the index and middle fingers gently on the space between the eyebrows or curl them toward the palm.

Bring the thumb above the right nostril and the ring finger above the left nostril.  These fingers will control the flow of breath by alternately pressing gently on one nostril to block the flow of breath, then on the other.

Nadi Shodhana

Sit in a comfortable position with the head and spine erect.

Relax the entire body and close the eyes.

Take several deep relaxed abdominal breaths.

Bring your right (dominant) hand into Nasagra Mudra; the left (other) hand rests on the left knee with the thumb and forefinger together, the other fingers gently extended.

Inhale deeply, then close the right nostril with the right thumb.

Exhale, then inhale, through the left nostril at a normal rate for 5 breaths.

Be aware of each breath.

Release the pressure on the right nostril.

Inhale, then press the left nostril with the ring finger to block the flow of air.

Exhale and inhale through the right nostril at a normal rate for 5 breaths. 

Lower the right hand and breathe 5 times through both nostrils.

This is one round.

Practice 5 rounds, allowing the air to pass easily through the nostrils so there is no sound.

After practicing for 2 weeks, go on to Technique 2.

Technique 2:  duration of inhalation/exhalation is controlled.

Sit and prepare as above.

As you close the right nostril with the thumb and breathe through the left nostril, count mentally:  “1, Om; 2, Om; 3, Om” on each exhalation and inhalation.  This is the basic count.

Breathe deeply without strain.

Close the left nostril with the ring finger and count “1, Om; 2, Om; 3, Om” as you exhale and inhale.

Lower the right hand and breathe 5 times through both nostrils.

This is one round.

Continue in this manner for 5 rounds.

Jane Silverman 2007