4-4 breathing practice
By Amitabha Deb
The
4-4 breath is a basic breathing practice that is used in several
different exercises. We will use it as the basic breathing
pattern for most exercises and asanas.
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1.
Inhale and exhale through the nostrils.
2.
Count to 4 for each (in rhythm with pulse rate), as you
breathe in and out.
3.
Begin with a straight spine. Sit or lie on a comfortable
surface. Neck should be lifted and chin relaxed and
parallel to the floor while sitting. Legs are relaxed
and feet should feel loose.
4.
Without actively feeling pulse, focus attention on your
heart beat. Each beat is one count. Begin to inhale and
count to four in rhythm with your heart. When you reach
a final count of four, pause for a second and begin to
exhale, counting to 4 for the entire count.
5.
Soon you will have a sense of mentally feeling your
heart beat and you will be able to do a 4-4 breath
without having to focus intently on it.
Notes:
The basic comfortable count is 4 counts. If this is too
difficult at first, then you should drop down to the
count of three. Increase your count as you become more
comfortable with this practice.
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