Calming Pranayama Yoga
Beginner II
This pranayama yoga class calms the nervous system using a series of yoga breathing exercises, including deep breathing (diaphragmatic breathing) - which combines the belly, mid-chest and upper chest breaths - and alternate nostril breathing, or Anulom Vilom. The alternate nostril breath is a challenging breathing technique, so don't be surprised if you find it difficult the first few times. This class is great to do before bed or when you need to relax.
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I generally like this kind of breath work but I have to agree with some of the comments here that 12 seconds were a little too many for me. I stopped relaxing and became a little desperate to get through it. Maybe I should try a different class or fewer seconds.
I have restricted airflow on one side of my sinuses due scarring... any suggestions for the alternating nostril part of the practice when one side doesn't work so well?
Hi there. If there is a physical restriction, then I would suggest that you breath through both nostrils for the entire exercise. What do you think?
Thank you. The first time I did this practice I was unable to maintain the breathing, but after four days of repeating the class I am able to do the entire exercise and have already begun to feel enormous benefits. Wonderful. Thank you.
12 seconds left me in a panic. I feel like when I attempt the three part breath I actually breath much shallower. I I usually end up yawning a bunch and feel slightly dizzy. What am I doing wrong?
Hi there. Are you referring to the alternate nostril breathing? If so, it may be surprising but this is quite common. You can work up to it by doing the breathing through both nostrils until your nervous system and lungs get used to it. Then do a few cycles of ANS, slowly building up to full rounds.
Should absolute beginners find these breath-holding exercises calming, or that something that only comes after years of practice? Your voice is remarkably calming, David, but the practice itself was not. I ended prematurely, gasping for breath, with a headache. It certainly didn't help me relax, and I'm glad I didn't attempt it near bedtime.
I've learned a lot in the absolute beginner series, but the journey to date has been a little discouraging. I exercise strenuously six days a week, but I've been unable to execute all the exercises (let alone effortlessly) in most of these classes. I'm hoping to soon find a lesson that feels good (or better yet, effortless) and that leaves me with a sense of accomplishment for for being able to do what's asked.
Namaste, thank you for the calm guidance. I found 12 seconds to be especially challenging because it was long, I kept tensing up, and struggled to incorporate the expansion. :P The three part breath on its own I can enjoy now. I’m wondering why 12 seconds? Can I just build up to it?
Yes, absolutely you can build up to it. This is just showing you a progression that you could go through and you could extend that out over a longer period of time, if needed.
Holding the breath in is easy but holding it out is HARD.
I've never done a session like this on just breathing (other than the earlier primer in the beginner course). Incredibly relaxing...but definitely a challenge for the 12 second breaths! Oddly enough it was the controlling the in breathing to take a full 12 seconds to fill up that was the hardest, especially on the one nostril, but I felt like I started to get the hang of it near the end.
Crazy challenging class - i definitely needed movement before this one! Namaste
I need these breathing classes, thanks!
Hard to rate this one. Good video, but this practice was
not for me.
Challenging
Great, challenging breathing practice
<p>David did a wonderful job. But it was difficult for me. I had to stop as my back started hurting. I think I was straining it, </p><div class="media-inner-content" style="box-sizing: border-box; color: rgb(51, 51, 51); font-family: Lato, Arial, sans-serif; font-size: 14px;"><div class="field field-name-comment-body field-type-text-long field-label-hidden" style="box-sizing: border-box;"><div class="field-items" style="box-sizing: border-box;"><div class="field-item even" style="box-sizing: border-box;"><p style="box-sizing: border-box; margin-top: 0px; margin-bottom: 0px;">I usually have some tightness on my back. But it was a different sort. Is that normal? I’ll try the Savitri breathing.</p></div></div></div></div><div class="media-footer" style="box-sizing: border-box; color: rgb(51, 51, 51); font-family: Lato, Arial, sans-serif; font-size: 14px;"><ul class="links list-inline" style="box-sizing: border-box; margin-left: -5px;"><li> </li><li class="comment-edit" style="box-sizing: border-box; display: inline-block; padding-right: 5px; padding-left: 5px;"> </li><li> </li><li class="comment-reply" style="box-sizing: border-box; display: inline-block; padding-right: 5px; padding-left: 5px;"> </li></ul></div>
Lovely as usual David.
I certainly feel better!
I don't think I have ever sweat from a pranayama practice until this one. This was very challenging! I almost made it through without having to do extra breathing! Another challenge I will have to start!
One question, when breathing in you say we should start with the belly, ribs, then chest, is there a way we should be breathing out? In a similar manner or just relax everything?
Thanks, David!
Ha! Sounds like you moved some energy!
The breath out doesn't matter - just do it as you like. The important part is exhaling fully.
Onward! :-)
I love these pranayama videos. I felt very challenged on the 12 count breaths but I know eventually I can improve.
Excellent exercice for our lung capacity but the 12 seconds were challenging for me. I am wondering if we get better with practice? Thank you.
The 12 seconds was too long for me but I did do it as long as I could and I do feel the benefits of this session.
Could you recommend some type of breathing progression? I have a very difficult time with these exercises. I do not feel like my pulmonary excursion is adequate.
<p>A great place to start is my <a href="https://www.doyogawithme.com/content/rhythmic-breath-savitri-breathing&…; target="_blank">Savitri Breathing</a> audio recording. There are 3 tracks that progress in difficulty and the first one gets you to deepen and lengthen your breath in a careful way. It helps you build your capacity so you can lead up to a class like this one.</p>
I also had a hard time and had to stop. My back started hurting. I also started noticing soreness and tightness on my left side. I usually have some tightness on my back. But it was a different sort. Is that normal? I’ll try the Savitri breathing.
These exercises are so difficult for me I think I am going to have a chest X-ray . I am an asthmatic with sinus issues but I did not think this would be so difficult.
Very calming. My ability to focus on and control my breath has definitely grown with these classes.
Very challenging class.. Thank you David.
this style of breathing really extended me. I was getting good at the long exhale and holding it by the end but not as good on filling the lungs - something to work on.
I went to bed without doing this class but I could not sleep. So glad I got up and did this class. Great for getting me to relax.
ouf very challenging, I stopped after 16 min. it does help to quiet the mind.
Thank you Namaste
Challenging and energising
I enjoyed this class
I really don't enjoy the feeling of gasping for air because my lungs aren't well trained. Very intense
I see some improvement in the length of time I can inhale and exhale, but I find it stressful rather than calming.
Started out great but laying on one's back (a suggested possibility) doesn't allow you to watch the alternate nostril breathing and ultimately the class gave me a headache. :(
Challenging class especially the 12 second breath
Challenging, will practice this one.
I am starting to control my breath a bit more, and understand how it helps my posture, asanas...but found the 12 seconds breath very difficult. Will keep on trying.
Nostril breathing difficult
Beautiful. Feeling very calmed and energized at the same time. The outdoor setting for the video makes it feel like a short vacation!
Nice challenging breathing exercise.
Very calming
Good class. I struggled with the longer breaths today. I modified with a shorter count. I appreciated having more time to settle into the breath even though I found it challenging. I will revisit this practice another day to see how it feels. Thank you!
The sense of calm I needed today, thank you!
harder than it should be
This peaceful outdoor setting is nice for a Pranayama class. I plan to do this class again in the future and feel it would be a good relaxing evening class.
Calming... Thank you!