Breathing and being are very important aspects to the 5,000-year-old practice of yoga. This week’s dose of tranquility adds a cherry on top of last week’s meditation. Ah, the beloved three-part yogic breath. This little gem comes in handy in all sorts of daily life situations — see examples below. Follow these simple steps and enjoy having tranquility within reach.
Let’s start with self-awareness. Shift attention to your breath. Is it fast, shallow, slow or smooth? Notice each inhale and exhale. Without altering the breath, simply observe it. Take in all the sensations in your body. Are there feelings of heat or coolness, tightness or openness? Let go of judgment and just be with what you feel. On your inhale, draw in a sense of relaxation and self-compassion. With yourexhale, visualize your cares and concerns fading away. This gentle check-in is helpful to do throughout the day and can give you insights into feelings that certain people or situations evoke.
And now, the breath that is assured to bring (and keep) you into balance:
1. After a minute of being keen to breath and body sensations, focus on your inhale. Count silently as you draw the breath in: one, two, three, four, and as you release breath out: one, two, three, four. Keep the mouth closed with the jaw and tongue relaxed while taking long, slow, fluid breaths in and out of your nose.
2. After a couple of minutes counting your breath, draw it into the belly, lungs and finally into the chest. Now exhale from the top down, beginning with the chest, lungs and belly. Picture yourself filling a cup of water — you start at the bottom and fill it up. As you pour the water out, the top empties, then the middle and, lastly, the bottom.
3. Place your hands onto each of these three parts of the body. Bring awareness into the belly, lungs and chest to ensure the breath is flowing fully here. Does the belly move in and out? Are the ribs expanding? Is the chest lifting? The belly breath tends to be the hardest to find so keep practicing if the belly feels solid as a rock. It will come.
This simple breath technique can do wonders to create calm in a challenging situation. It will assist you in overcoming the body’s automatic fight or flight response (namely shallow chest breathing) while allowing you the opportunity to turn within, slow down and recharge at any time throughout your day.
Finally, here’s where we apply the tools in daily life: Omwork (homework with a yogic twist). Practice this tranquility tool during a bad date, while nervously awaiting your annual review, squished on the Metro during rush hour or experiencing turbulence on an airplane. Voila, this week’s dose is sure to infuse your world withtranquility. Breathe fully and feel fabulous.
Kimberly Wilson is the founder of Tranquil Space Yoga and Tranquil Space Foundation. She designs TranquiliT Luxe Lifestyle Wear, which offers comfy eco-chic clothing, and has written “Hip Tranquil Chick,” which highlights how to lead a mindfully extravagant life. Visit kimberlywilson.com.
