- Drink an 8 oz glass of water in one breath –
For emotional crisis and acute distress when there is no real danger and instead a problem of being overstressed and emotionally taut – to calm down, pause the situation, slow breathing down, reduce blood pressure, be centered, gain more neutral perspective on situation.
- Sitali Pranayam – to the rescue – for anger and healing – can do it anywhere – sitting, walking driving.
Curl the tongue and stick it out the mouth – it stays out through the exercise (or if your tongue won’t curl, make the mouth into a O shape to make the tongue curl a little) and deeply inhale, exhale through the nose – completely filling and then emptying the lungs. Will feel cool air on the back of the tongue. Said to effect the small intestine and first and second chakra. Continue for 11 – 26 breaths.
- Whistle Breath – for anger/frustration – to cool down.
Whistle the breath in and whistle the breath out. Completely filling and emptying the lungs. Do it up to 3 minutes…anywhere, anytime, even whistle a song with this method. Said to directly work on the liver meridian, cooling the body.
- Breath Watch – to breathe before reacting in anger.
Will automatically slow the breathing bringing relaxation, normalizing the pulse, muscles relaxing. Breathe slowly and deeply (completely filling and emptying the lungs) watching the breath – just feel it come in and go out – count 1 on the inhale, 2 exhale, 3 inhale, 4 exhale, or I AM, I AM, I AM, I AM, then act or speak.
- Forceful Breath – To calm the body immediately.
Clear nasal passages with tissue if needed. Then inhale through the nose as deeply as possible (fill lungs completely). Then force all the air out through the nose in one great, quick exhale, almost snorting the air out. Minimum 3 times – maximum 10 times; very powerful and effective, don’t overuse.
- Left Nostril Breath/Pranayam for greater health, clarity of mind and an ability to deal with stress on a day to day basis. Great to do before sleeping at night for balanced sleep.
Sit with the spine straight, eyes closed, left hand relaxed in the lap. Bring right hand up and block off the right nostril by pressing against the outside of the nostril with the thumb. Fingers point up straight. Begin long, deep breathing through the left nostril, filling the lungs completly on the inhale and emptying the lungs completely on the exhale. Continue for at least 11 breaths – maximum 31 minutes
- 4:1 Breath – to get a lift, feel refreshed, eliminate the need for coffee/caffeine.
Sit with the spine straight, eyes closed, hands relaxed in the lap. Inhale deeply through the nose – both nostrils – in four equal parts – quick snifflike inhale. Then exhale in one single breath through the nose. Let the breathing be rhythmic. Continue for minimum 1 minute – maximum 3 minutes.
- O Breath – for clarity.
Sit with a straight spine. Make the mouth into a O shape and inhale deeply and then forcefully exhale through the O mouth. Continue for 1 – 2 minutes. No longer. Said to detoxify the tissues of the lungs deeply.
Kundalini Yoga by Shakta Kaur Khalsa – from basic to advanced yoga; 25 yoga sets, 15 meditations; yogic food recipes for health; partner poses; children’s yoga (a mantra CD available to go with the book)