Breathe Easy: Relax with Pranayama

A few weeks ago, my seven-year-old son, Hayes, told me he was having trouble falling asleep. He said that he was having “many thoughts” at night and couldn’t stop his mind from thinking. I told him about a breathing practice that I had taught his older brother, Calder, a few years earlier, and I suggested that Hayes could try it while lying in bed at night to help him relax and fall asleep. The practice was simple: a few minutes of diaphragmatic breathing followed by a few minutes of consciously and gently extending each exhalation.

“Maybe you’d like to try it?” I said to Hayes. “I think it was helpful for your brother sometimes, and maybe it will help you, too.” Just then, Calder, who had been passing through the room, announced: “You’re wrong, Mom.” I held my breath, wondering if he’d tell Hayes that my advice wasn’t going to work. “It doesn’t help me sometimes,” he said matter-of-factly. “It helps me all the time.”

I was pleasantly stunned. I hadn’t realized that Calder was still using the practice I had taught him three years earlier. As I knelt on the living room floor to teach Hayes the same practice, I was reminded that pranayama, the fourth of the eight limbs of yoga outlined in Patanjali‘s Yoga Sutra, does not have to be complicated.

Pranayama, which literally means “to extend the vital life force,” or prana, is an incredibly rich practice made up of many breathing techniques that vary in complexity from ones simple enough for a child to do to those appropriate only for advanced practitioners. While the best way to practice pranayama is under the guidance of an experienced teacher, there are simple techniques—such as gentle diaphragmatic breathing and comfortably lengthening the exhalation—that can be used at any time to transform not only your breath but also your state of mind.

In my work as a yoga therapist, I treat people struggling with a variety of issues, including depression, anxiety, sleep disturbances, chronic pain, and even life-threatening illness. Time and time again, I’ve seen simple pranayama practices reduce stress and anxiety; promote restful sleep; ease pain; increase attention and focus; and, on a more subtle level, help people connect to a calm, quiet place within so that they experience greater clarity and well-being on every level.

In the Yoga Sutra, Patanjali describes pranayama as a process by which you can break your unconscious breathing pattern and make the breath long, easeful, and smooth. Most people’s unconscious breathing patterns are anything but easeful and smooth; they tend to be tense, shallow, and erratic. When we are afraid or hear bad news, we often gasp—inhaling and then holding the breath. These breathing patterns can activate the sympathetic nervous system (often referred to as the “fight or flight response”).

One of the primary reasons that pranayama techniques that foster a long, smooth exhale (like the ones presented here) are so beneficial is because, when practiced correctly, they can support the parasympathetic nervous system and activate what is commonly known as the “relaxation response,” reducing stress and its effects on your body and mind. As a result, your resilience in the face of challenge or adversity increases, and your mind becomes more focused and still.

A Quiet Mind

The eight limbs of yoga outlined in the Yoga Sutra are a path to help you reach a state of Yoga, or focused concentration. But this focused concentration is not the end goal. As Patanjali tells us, the result of reaching this state of attention is that you experience clearer perception and a greater connection with your true Self.

When you’re connected with your true Self, it becomes easier to see what is not your true Self—your mind, body, thoughts, feelings, job, and essentially all of the changing circumstances around you. This discernment allows you to act from a place of the Self, and when you do that, you experience less suffering.

Pranayama is an important tool to get you to this state of more focused concentration, leading you to clearer perception, a greater connection with the Self, and ultimately a happier life. In Yoga Sutra 2.52, Patanjali writes, “As a result [of pranayama], the covering that blocks our own inner light is reduced.” In other words, through the practice of pranayama, you can reduce all of the mental noise—the agitation, distractions, and self-doubt—that prevents you from connecting with your own inner light, your true Self. In this way, pranayama can have a profound effect on your life.

Intro to Pranayama: 3 Practices to Get Started

Though practice of pranayama is safest and most effective when guided by an experienced teacher who knows your needs and capabilities, there are several simple techniques you can try at home as long as you’re in good health and you don’t push beyond your capacity.

The three breathing practices that follow—relaxed, diaphragmatic breathing; Sitali (or Sitkari) Pranayama; and gentle “extended exhale” breathing—are a good introduction to pranayama. Each supports the parasympathetic nervous system, quiets the mind, and helps to bring about a state of more focused attention. As you continue to practice these techniques over time, you may start to notice when you are unintentionally holding your breath or breathing shallowly. You also may begin to associate patterns of the breath with your moods or states of mind. This self awareness is the first step toward using the practices of pranayama to help shift your patterns and, through regular practice, create positive change in your life.

Try each practice daily for a week and observe how it affects your body, breath, and mind in order to figure out which is best for you. You can do them at just about any time of day, though preferably not immediately following a large meal.

Basic Breath Awareness

This gentle introduction to diaphragmatic breathing teaches you how to breathe more fully and consciously.

Benefits

Quiets and calms the entire nervous system, reducing stress and anxiety and improving self-awareness.

Try It

At least once a day, at any time.

How To

Lie comfortably on your back with your knees bent and your feet flat on the floor about hip-distance apart. Place a palm on your abdomen and breathe comfortably for a few moments, noticing the quality of your breath. Does the breath feel tense? strained? uneven? shallow? Simply observe the breath without any judgment. Then gradually begin to make your breathing as relaxed and smooth as possible, introducing a slight pause after each inbreath and outbreath.

Once the breath feels relaxed and comfortable, notice the movement of the body. As you inhale, the abdomen naturally expands; as you exhale, feel the slight contraction of the abdomen. In a gentle way, try to actively expand the abdomen on the inhale and contract the abdomen on the exhale to support the natural movement of the diaphragm and experience the pleasure of giving yourself a full, relaxed breath. Continue the practice for 6 to 12 breaths.

The Cooling Breath (Sitali/Sitkari Pranayama)

Sitali Pranayama is often translated as “the cooling breath” because the act of drawing the air across the tongue and into the mouth is said to have a cooling and calming effect on the nervous system. To practice Sitali, you need to be able to curl the sides of your tongue inward so that it looks like a straw. The ability to curl the tongue is a genetic trait. If you can’t, try an alternative technique called Sitkari Pranayama, which offers the same effects.

Benefits

Can improve focus; reduce agitation, anger, and anxiety; and pacify excess heat in the system.

Try It

Twice a day, or as needed during stressful times. Sitali and Sitkari Pranayama are particularly supportive when you’re feeling drowsy in the morning or during an afternoon slump when you need to improve your focus.

How To
Sitali Pranayama

Sit comfortably, either in a chair or on the floor, with your shoulders relaxed and your spine naturally erect. Slightly lower the chin, curl the tongue lengthwise, and project it out of the mouth to a comfortable distance. Inhale gently through the “straw” formed by your curled tongue as you slowly lift your chin toward the ceiling, lifting only as far as the neck is comfortable. At the end of the inhalation, with your chin comfortably raised, retract the tongue and close the mouth. Exhale slowly through the nostrils as you gently lower your chin back to a neutral position. Repeat for 8 to 12 breaths.

Sitkari Pranayama

Open the mouth slightly with your tongue just behind the teeth. Inhale slowly through the space between the upper and lower teeth, letting the air wash over your tongue as you raise your chin toward the ceiling. At the end of the inhalation, close the mouth and exhale through the nostrils as you slowly lower your chin back to neutral. Repeat for 8 to 12 breaths.

The Long Exhale

This 1:2 breathing practice, which involves gradually increasing your exhalation until it is twice the length of your inhalation, relaxes the nervous system.

Benefits

Can reduce insomnia, sleep disturbances, and anxiety.

Try It

Before bedtime to help support sleep, in the middle of the night when you’re struggling with insomnia, or at any time of the day to calm stress or anxiety. (In general, it’s best to avoid practicing 1:2 breathing first thing in the morning unless you’re experiencing anxiety. The relaxing effects of the practice tend to make it more difficult to get up and go on with your day.)

How To

Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place a palm on the abdomen and take a few relaxed breaths, feeling the abdomen expand on the inhalation and gently contract on the exhalation. With your palm on your abdomen, mentally count the length of each inhalation and exhalation for several more breaths. If the inhalation is longer than the exhalation, you can begin to make them the same length over the next few breaths.

Once your inhalation and exhalation are equal, gradually increase the length of your exhalation by 1 to 2 seconds by gently contracting the abdomen. As long as the breath feels smooth and relaxed, continue to gradually increase the exhalation by 1 to 2 seconds once every few breaths. Make sure you experience no strain as the exhalation increases and keep going until your exhalation is up to twice the length of the inhalation, but not beyond. For example, if your inhalation is comfortably 4 seconds, do not increase the length of your exhalation to more than 8 seconds.

Keep in mind that even an exhalation that is only slightly longer than the inhalation can induce a calming effect, so take care that you don’t push yourself beyond your capacity. (If you do, you’ll likely activate the sympathetic nervous system, or stress response, and feel agitated rather than calm.)

If your breath feels uncomfortable or short, or if you’re gasping on the next inhalation, back off to a ratio that is more comfortable for 8 to 12 breaths. Then finish your practice with 6 to 8 natural, relaxed breaths.

Kate Holcombe is the founder and president of the nonprofit Healing Yoga Foundation in San Francisco.

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  • A court docket listening to slated for January could present true clarity in regards to the legality of on-line poker sites in India and whether
    or not the game is gambling. Mojo’s associate within the
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    Most poker rooms in India are still small, containing eight tables on the most.
    Most of the providers of online poker, online rummy, online card video games,
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    techno legal obligations and cyber legislation due diligence (PDF) requirements.

    Players ought to test with the native tax authorities for particulars
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    taxes and the correct amount to pay. Sooner than we start our overview of the authorized background to actual money poker inside India, I will just make a mention of some useful poker pages proper here on winmoney101.
    IPC is obviously essentially the most premier and prestigious poker match in India
    and I’m positive the entire poker community in India may be very happy with
    the announcement.

    Furthermore all gambling web sites are hosted in international locations where gambling is legal, making it further difficult for Indian sleuths to take any legal or remedial action in opposition to them.
    India has been struggling onerous to cope with issues with
    online gambling, on-line gaming and on-line lotteries for lengthy.
    Sure, Its absolutely legal to play poker in is the India’s top
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    Legal and Responsible Gaming Players under the age of 18
    should not entertained on our Cash Game Tables. Worldwide websites together with PokerStars and
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    all stage of players from amateurs to the Professionals by dedicated sport specialists
    keeping in thoughts all facets of poker.

    Opened in July 2014, King and Queens Poker room has attracted young poker players rather a lot.
    Now click on deal and the dealer will produce four playing cards,
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    hold’em and at the similar time be taught to play poker online with free poker games.
    All their video games and online tournament are very entertaining, simple and have a good repute among Poker
    enthusiast. On choosing Poker, he added that it is a popular thoughts sport across the globe and has gained super traction within India.
    Similarly, even when an excellent poker player loses
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    It is changing into increasingly more common to see gamers from India
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    Vedika Oberoi, Head of Technique at Thrill Poker Network stated that the workforce is establishing
    an example for individuals in India with their expertise and fervour for the game, while at the identical
    time promoting poker in India. The games offered on like On-line Rummy and Texas Hold’em
    Poker are video games which involve substantial talent and intelligence.
    The gray” space that on-line gambling is perceived has led to certain circumstances resembling the next. Apparently, in these where playing is taken into account as a vice, many gamers still play online poker and should not prosecuted vigorously in a way one would anticipate.

    Joss Wood – A former editor of Poker Trade Professional, Joss Wooden is a graduate in English from the College of Birmingham. Now to play money games on Pokerstars you need to have some money in your account. As the competitors between the web sites is on the rise, the gaming companies are providing actually enticing poker deposit bonuses. By its tournaments, the IPC intends to promote this sport in India and produce the following poker greats from this a part of the world. The legality of online poker real money video games stays subject to interpretation at this time limit. Belgian professional Mihail Stoykov who’d been making waves recently on the Indian poker circuit showed precisely why his game is regarded so extremely by taking down the IPC 12k Headhunters title.

    Omaha: Omaha Poker is just like Texas Hold’em the place every player is handled four playing cards out of which player has to make finest his or her best hand using two of them and three of the five community playing cards. Fortunately for on-line poker players, poker is taken into account a recreation of ability in India. The favorite two types of the Poker online card recreation is Texas Hold’em and Five card stud. Get the latest info on poker tournaments, poker gives, poker ideas and tricks, offline poker events, poker news and much more. All of us have our limits and if we play for unconfortably excessive stakes and start to feel anxious about successful or dropping, then its most definitely that we’d be unable to play to our full potential. Even the obligation of internet websites developers and managers of on-line poker internet sites has been outlined in India.

    While there are various choices to buy poker software program, none can compare to the diploma of customization, scalability and performance that Salus Applied sciences can carry to your on-line poker business. Along with that, on-line poker is getting more and more popular in India and the number of gamers, who log into one of the out there online poker rooms to play Texas Maintain’em is consistently on the rise. The India Poker Collection (IPS) was established in 2009 with its first event in April attaining a turnout of 37 members. PSL will see 12 teams, taking part in with 9 players each, preventing for the prize money of Rs three.36 crore. In comparison with the United States – which has greater than 30 poker tables in only one lodge in Vegas, The Bellagio – the size of the sport in India is minuscule.

    Money transaction is efficient and fast to ensure taintless security in your bank card banking or checking account. For those who loved this brief article and also you would like to receive particulars on the subject of poker india you may strive these out i implore you to go to our internet-page. An effective way to practice is on-line on a Facebook sport or every other online poker website. Ravi and Kavita, as properly, regularly play on They are saying the choices of depositing cash on the website are very pleasant with all debit cards and bank cards being supported by trustworthy cost gateways. The highest Indian poker rooms allow you to play the poker video games you like head-to-head in opposition to actual people or in event format for real cash. This type is fashionable amongst players who prefer taking part in in opposition to a static set of gamers within the competitive poker format.

    Aditya’s thought-about certainly one of over a dozen execs on workforce PokerStars, the largest poker site on the web that draws over 16,000 players each week. Probably the most gripping a part of the league is that every one the occasions will likely be streamed live on Digital Media – bringing both excitement and recognition to the game. The IPC group, which claimed to be the real house owners of the Spartan Poker model,” moved the
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    The banks and so forth should ask them to first adjust to related techno legal compliances and then assist their claims with an accurate techno legal consultancy from a reputed
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    The best Indian poker rooms let you play the poker video games you’re keen on head-to-head in opposition to
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    The India Poker Championship (IPC) for instance, has been running since
    2010 and is by far probably the most prestigious Poker series within the land drawing in opponents from all around the nation.
    These developments are an indication that
    the nation’s poker scene is now beginning to flourish. On a trip to Bangalore
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    returned from UK. He wanted to play a quick sport and
    I went along. I keep in mind solely IPA and Golden Aces have been the 2 accredited poker rooms current
    at the moment.I spent that complete weekend playing poker which was unintentionally introduced to me on Friday continued for six months as I used to
    be incessantly visiting Bangalore then.

    Any sport/sport that gives thrill and excitement
    is price investing time on. You may see loads altering
    and so much happening round poker in India very soon. Many tourists
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    specialty casinos. With that being said, aside from in Maharashtra,
    there aren’t any legal guidelines which clearly state it is
    illegal for an Indian resident to gamble on-line. In keeping with Rajat Agarwal of Spartan Poker
    the web poker operating mannequin is a worthwhile one in India.
    It could seem that the unregulated poker trade in India is on tilt
    right now, making unhealthy choices like exceptionally excessive-raked
    games, players with mounds of debt who proceed to borrow,
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    Since I primarily use Neteller, withdrawing may be very easy because I’ve the poker site
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    play sooner or later or transfer to my checking account.

    OTP affirmation and different security measures are taken with a purpose to provide maximum protection for our
    players. This makes it laborious to find out, for example, whether betting on a game
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    thrilling poker games online.

    They depend on the quality and trust they provide to herald gamers and hold
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    You may begin seeing qualifying online tournaments with the winners potentially going by to the
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    It is a patch begin, however Karnataka, West Bengal and Nagaland are the only
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    game. Ektha: Yes, Its absolutely authorized to play poker in is the India’s top most authorized website
    to play Poker. KhelPlay Poker brings you the opportunity to play poker on-line
    in India for money. The location can also be the pioneer in launching a Loyalty program which rewards
    patrons for enjoying online poker cash video games.

    The approval of the Nagaland bill is predicted to result in extra regulated online poker in India.
    Thus, a sport which is mere playing can by no means be
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    diverse colors”. Claiming the most important prize pool that on-line poker in India has ever seen,” The OPL’s eight teams – the Bombay
    Badshahs, the Bangalore Billionaires, the Hyderabad Highrollers,
    the Delhi Dons, the Goa Gamechangers, the Kolkata Kings, the Chennai Cartels, and the Manipal Cash Makers – will feature play over eight weeks all on-line.

    Win massive at poker and you won’t have a pit boss on your again, get thrown out, or get your fingers
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    of which at the moment are providing actual cash video games.
    Additionally, widespread TELEVISION reveals such as World Sequence
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    By the way the Rattonsey household will add a second 20k Winner’s Medallion on their mantle as Mubina’s husband, Sameer Rattonsey
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    Apart from this, I spend a decent period of time attempting
    to further perceive the arithmetic behind varied situations in poker,” says the star, who’s now gearing up to take on the World Series of Poker subsequent 12 months.

    And so it was… with a total of 109 players collaborating in this weekend kickoff match. It’s extremely simple to withdraw from India, but many are involved about it. What I did with an HDFC Bank was merely give moneybookers my SWIFT code, Cash Bookers will then ask for financial institution verification and I gave them my debit card particulars, they verified my account and I got my money in just a few days. All in all, have seen and appreciated to play on the three above talked about online poker rooms in India. Should you’re a beginner to the poker sport, you can polish your poker skills with the free model and then can decide to play real money video games. Madhav Gupta , owner of Casino Pride in Goa, observed, We are seeing a rise in the number of gamers turning to poker.

    The event was designed to advertise poker in India and is held on the On line casino Carnival in Goa. Ltd was given the first on-line poker license and the corporate which runs the net poker site will develop its offerings in Nagaland. The more games you play (and the higher the stake) the faster you’ll clear the bonus. The thing was, players from India had been always present on worldwide web sites, if not in nice numbers. Nagaland’s new legal guidelines have not fairly opened up the marketplace for online poker, however they are leading the best way in what will likely be a vital market. When you’ve got a number of high cards in your hand that don’t seem to kind a solid poker hand, this is able to be the the way to play. However the story doesn’t end here, we being coolest on-line Indian poker website, redeem your free chips as real cash.

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