Pranayama - A Simple Practice for Good Health
open the doorway to Wellbeing this summer
with our guide to some key pranayama practices
by marlee Newman
Okay, maybe you don’t meditate for 40 minutes a day. And perhaps you haven’t achieved altered states of consciousness through breathing. We get it. Some days, just managing to eat sitting down feels like a major win.
But here’s the thing, starting a daily breathwork routine doesn’t have to be complicated. Breath is one of the simplest tools to balance our body and mind—and it’s completely free! When we think about improving our health, we often focus on food and water. But we take about 22,000 breaths a day! What about the quality of our breath?
In this blog series, we’ll guide you through five short breathing exercises designed to reduce stress and optimize your health. The best part? You only need 3-5 minutes a day, and you can do these exercises almost anywhere.
What is Pranayama?
Pranayama is the practice of breath regulation, also known as yogic breathwork. It’s an ancient Indian breath practice dating back to the origins of yoga and addresses the notion that physical and emotional blocks can build up within us, obstructing the flow of our breath or our “prana”—our life force. This buildup can leave us feeling, well, blocked! By practicing a range of pranayama practices along with yoga, we can actively clear these blocks, allowing our breath and life force to flow more freely.
Morning breath #1: Kapalabhati Pranayama
When? The alarm buzzes, and you reach for your phone, coffee, or leap straight into your to-do list. Enter Kapalabhati Pranayama—a quick breath practice perfect for just before your morning cup of joe or while still in bed, preparing for the day. You can also practice this breath mid day when you need a little pick-up.
Benefits: This traditional technique cleanses and energizes our system, firing up digestion, oxygenating our blood, and calming a busy mind.**
Origins: The name comes from two Sanskrit words: Kapala, meaning “skull,” and Bhakti, meaning “light.” You can picture your skull filling with radiant light as you practice.
How to Practice:
Find a comfortable seat with a straight spine (sitting is recommended).
Before starting, take a deep breath in through your nose and out through your mouth.
Inhale deeply through your nose, allowing your belly to expand.
Exhale forcefully in short bursts through your nose, pulling your belly button towards your spine (imagine blowing out a candle with your nose).
Let your inhales occur naturally between each set of short exhales.
Aim for about 15-20 quick exhales per round. Start with 1-2 rounds and increase this to 3 as you become more comfortable.
Notice the buzz of energy and clarity that follows this breath.
**As with all breathing practices, start slowly and listen to your body. If you feel dizzy or have specific health concerns like high blood pressure, heart disease, abdominal pain or if you’re pregnant, it’s best not to practice Kapalabhati.
To experience more, join Marlee on a Breath Work and Nature Cold Plunge in Sausalito, on August 7th!
Learn more with the video below:
Marlee spent nearly a decade leading biking and hiking trips around the world and now calls San Rafael home. Alongside her yoga practice, she is studying to become a psychotherapist at the California Institute of Integral Studies and hosting creative retreats for women. Marlee’s yoga offering is infused with warmth, curiosity, and gratitude, blending dynamic flows with mindful movement and breathwork to bring us into the present moment. Her mission is clear: inspire authenticity, connection, and remind us how cool it is to be alive. She is offering a Breath Workshop and Cold Plunge with Metta at Dunphy Park in Sausalito on Wednesday, August 7th.
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