A Chama da Ascensão

“Are you a shallow breather also? There are a few obvious ways that you can tell, so get to it and find out. Lie down and put one hand on your chest and the other one on your abdomen. Breathe like you usually do and watch your hands. Breathe normally. If the hand on your chest raises first, you are a shallow-breather, of the one on your abdomen raises first, you are a deep-breather.

By spending time alone with our breathing, we will start to experience ourselves as more than this physical body. It is the simple way to start any meditation practice, to simply be aware of the breath. Once we become a part of our breath, or breathing, the mind loses its grip, and stillness can come forth.

This way, even the subconscious mind will start to dissolve its thought patterns. This in itself is a major key to why conscious breathing is healing on all levels. The breathing might open a flow of emotions and feelings, as you are able to really connect with them. Keep breathing and know that it is all good. It is all as it should be, you, your breathing, your healing and your future life.”

This way, even the subconscious mind will start to dissolve its thought patterns. This in itself is a major key to why conscious breathing is healing on all levels. The breathing might open a flow of emotions and feelings, as you are able to really connect with them. Keep breathing and know that it is all good. It is all as it should be, you, your breathing, your healing and your future life.”

1. The space for your breathing practice. A quiet room with a matress or a bed.
2. A mind that is quiet and rested. Get your calendar all situated and your diet in place.
3. Make sure those around you, if you do not live alone, honor your space this week.
4. 30 minutes of designated time.
5. Find a breathing outfit that is light in color. Preferably white, and very comfortable. Natural fabrics like cotton, silk and linen is best.

1. Reduce your stress level. I recommend making it a top priority.
2. Zero focus on you having a body that is anything but healthy and beautiful.
3. Absolutely no task or appointments that makes you uncomfortable. This is about allowing the breath of your future health.
4. Be mindful of your breath during the day.

“Breathing deep supplies more oxygen to all our body parts including our digestive system, thus making it work more efficiently. The increased blood flow due to deep breathing also encourages intestinal action which further improves your overall digestion. In addition, deep breathing results in a calmer nervous system, which in turn also enhances optimal digestion.”

#1 This is referred to as the Lion`s Breath (Simha Pranayama):

• Extend the tongue out to touch the chin.
• Breathe powerfully, forcing the breath over the root of the tongue, without any rasping.

Benefits of Lion`s breath or Simha Pranayama:

• Lions Breath is beneficial in relieving tension occurring in the jaws because of teeth grinding and jaw clenching.
• It prevents the throat from drooping with age as Simha Pranayama/Lion’s Breath stimulates platysma which is a thin and broad muscle. This muscle is responsible for pulling the corners of the mouth and for drooping of throat.
• Another benefit of Lions Breath is that it promotes good posture and apparently increases confidence level.
• With Simha Pranayama or Lions Breath, the tongue is stretched and subsequently the blood circulation is increased to throat and tongue.
• It improves your vocal tone.
• Lions Breath is beneficial in releasing the tension accumulated in neck and chest.
• It helps relieve the anger and frustration and promote healthy living.
• Simha Pranayama is also said to treat menstrual problems in women.
• Simha Pranayama or improves digestion and helps relieve Reproductive problems.

#2 This is referred to as Sitali Pranayama:

• Curl the tongue into a ‘U” shape.
• Inhale through the curled tongue.
• Exhale through the nose. This breath is also used with Breath of Fire and with Segmented Breaths in some kriyas.
• You may notice the tongue tasting bitter at first. This is a sign of detoxification and will pass.

Benefits of Sitali Pranayam:

• Regulates digestive + sexual energy
• Relaxes the body + mind
• Cools anger + fever
• Detoxifies
• Brings concentration + clarity + calm

#3 This is referred to as Bhastrika or Bellows breath:

• Sit in a steady, comfortable posture with the spine straight.
• Take a few deep, even diaphragmatic breaths through the nostrils. When you’re ready to begin, exhale by contracting the abdominal muscles quickly and forcefully, followed immediately with a quick diaphragmatic inhalation of equal force, letting the abdominal muscles relax completely.
• The challenge here is to coordinate the action of the diaphragm and abdominal muscles so the air moves in and out of the lungs quickly: as the abdominal muscles relax at the end of an exhalation, the diaphragm actively contracts to begin the inhalation; as the diaphragm begins to release its contraction after the peak of inhalation, the abdominal muscles immediately contract. It will take time and attention to coordinate these movements.
• Both the exhalation and the inhalation will be audible through the nostrils; the goal is to make them equal in both duration and force.

Benefits of Bhastrika or Bellows breath:

• This is the best breathing exercise for lungs. It makes the lungs healthy and improves strength. It directly affects all respiratory system of body and cures all lungs related problems.
• Very helpful for cold, flu, sinus and asthma.
• Thyroid, tonsils and all throat problems are helped.
• It is very helpful to cure all heart diseases like angina, arteries blockages, etc .
• Highly recommended for Brain symptoms like Depression, Migraine, Parkinson’s Disease, Paralysis, etc.
• Helps to remove impurities of blood. Vata (wind/spirit/air), pitta (bile) and kapha (phlegm) are balanced so as to make body healthy.
• Good for concentration of mind that helps for kundalini jagran.

#4 This is referred to as Ocean`s breath or Ujjayi Pranayama:

• Take an inhalation that is slightly deeper than normal. Keep your mouth closed, and exhale through your nose. We always use our nostrils in pranayama. Try to imagine that you are breathing out as if you were fogging a mirror. That is the type of air you want to come out. Like the sound of the ocean.
• Try to constrict your throat on the inhale as well.

Benefits of Ocean`s breath:

• Improves concentration.
• Instills endurance that enhances a flowing practice by lending a meditative quality that maintains the rhythm of the class.
• It diminishes distractions and allows the practitioner to remain self-aware and grounded in the practice.
• Ujjayi breath regulates heating of the body. The friction of the air passing through the lungs and throat generates internal body heat. It is similar to a massage for the internal organs; as the core becomes warm from the inside, the body becomes prepared for the asana practice. This heat makes stretching safer while the inner organs can be cleansed of any toxins that have accumulated.
• A focused Ujjayi breath can release tension and tight areas of the body.
• Additional benefits of Ujjayi pranayama include diminished pain from headaches, relief of sinus pressure, decrease in phlegm, and strengthening of the nervous and digestive systems.

#5 This is referred to as Bhramari Pranayama:

• Sit up straight in a quiet, well ventilated corner with your eyes closed. Keep a gentle smile on your face.
• Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
• Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers, while making a loud humming sound like a bee.
• You can also make a low-pitched sound but it is a good idea to make a high-pitched one for better results.

Benefits of Bhramari Pranayama (Bee Breath):

• Calms and quiets the mind
• Releases cerebral tension
• Stimulates the pineal and pituitary glands, supporting their proper functioning
• Soothes the nerves
• Relieves stress and anxiety
• Dissipates anger
• Lowers blood pressure
• Bolsters the health of the throat
• Strengthens and improves the voice
• Supports the healing of bodily tissues
• Induces sound sleep

#6 Breath of fire or Kapalabhati Pranayama:

“There are seventy-two thousand nerves in our body. Out of the entire seventy-two thousand , seventy-two are the most important. Out of these seventy-two, ten are vital. In India, they say that if the third Chakra (one of the focal points where all the seventy-two thousand nerves meet), is not in balance, a person cannot be healthy no matter how much medicine he is taking. A way to balance this out is by doing Breath of Fire in “stretch pose“. “

• Breathe in and out through the nose (or mouth).
• Pull the abdomen in towards the diaphragm during the exhalation and out during inhalation.
• This is very fast, as fast as 2 or 3 times per second, and also very loud.
• The people next to you should be able to hear you.
• When perfected, the rate should be 120 to 180 times per minute!!

• Cleanse yourself of toxic air. Kapalabhati clears the body from the constant intake of toxins, thus detoxifying it. This technique helps to replace any toxic air with fresh air.
• Breathing in this way lightens your skull by extracting problems like sinusitis. This is an invigorating and energizing practice as it fills your stuffy skull with fresh air.
• The practice also improves bowel movements which rids the body of the many diseases.
• Excellent for Respiratory Problems
• It is also one of the best exercises for asthma patients and people suffering from respiratory problems.
• This stimulating breath can do wonders for every single tissue in your body.
• The breathing technique will invigorate your spine.
• Increases Blood Circulation
• It is also useful for maintaining blood pressure.
• The abdominal organs also become strengthened from the pressure applied to these organs while breathing and exhaling.
• It increases the blood circulation due to fresh supply of blood. It is also useful for removing impurities from the blood.
• The abdominal area is toned with the help of this breathing technique. It helps clear the entire nervous system which proves to be very useful in making the body fit.
• Helps with Decision Making
• A sense of calmness is also achieved due to the lightness of the skull. Kapalabhati helps one to think better and make decisions quickly while also keeping the mind alert.

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