Basic breathing exercises have been encouraged by doctors for people with Covid 19 to help fill the back of the lungs. Patients are asked to lie on their front if they are unable to be upright. This video is taking it one step further with more comprehensive breathing exercises that you can be done to improve your respiratory, circulatory and immune systems. We have practiced these for years and can vouch for their benefits in wellbeing and building resilience on all levels.
Please feel free to contact us via our website www.pranasanayoga.com
Zoom classes on breathing during lockdown:
Thursday 9:30 – 10:30 am with Matt, Friday 4:30 – 5:30 with Dorna
Warm up: (copy and paste the link below into your address bar at page top…….
forward bend, side bend, gently back bend
Beginner: (copy and paste the link below into your address bar at page top…….
Ssss sound – improves lung capacity keep doing till you can make the sound for 45 secs (gradually)
Humming – You can do this for at least 10 mins and increase to 30 mins
Chew Chew sound – core activation, great for guts
Intermediate: copy and paste the link below into your address bar at page top…….
Advanced: copy and paste this link into your address bar at page top…….
Preamble:-
If you have any of the following conditions and are not sure whether to practice the techniques after reading these contraindications, follow the golden rules….
1. TAKE IT EASY & If in doubt, Leave it out!
2. As long as you follow the principles of ‘testing’ the technique a little at a time, you will be able to determine how many ‘rounds’ the right amount for you to gain the benefit.
3. If you have any medical condition – you should always take regular medical readings (e.g. blood pressure or peak flow reading), to see how you are responding to the exercises.
4. Do these exercises with an empty stomach (preferably before breakfast or 2/3 hours after a meal).
Contraindications for the exercises of the intermediate and advanced practices as follows…
Vigorous Multiple Exhalations:-
Contraindications; if the constitution is very weak then avoid this technique or do it very gently. The technique can increase pressure and cause headaches. Avoid it altogether or be very cautious if suffering from high blood pressure, vertigo, hernia or any other internal tissue damage. If you start to feel dizzy or faint then stop immediately. You are only going to practice this for a few rounds and then minutes at a time. If dizziness persists, speak to your medical advisor for further advice.
Inhalation Hold/Retention…….
Contraindications – Do not practice holding the breath if you are pregnant, have high blood pressure, have a head ache, feel dizzy or nauseous, are dehydrated, suffer from epilepsy, fainting, seizures and heart conditions (including arrhythmia – a change in the heart’s regular beat).
Excluding pregnancy, an adept with any of these conditions, having built a sound and regular practice, may find that retention holds within it great remedy.
Am I ready to hold my breath? –
You may or may not be ready to begin to retain the breath and this can be determined by noticing if the pauses are lengthening at the ends of the breath, of their own accord and, that you have been able to maintain a consistent flow while being completely relaxed.
Some people think that breath holding is about suspending the breath for as long as you can. This is incorrect and can lead to serious health problems.
Hyperventilation:-
Contraindications
Where there is general overall weakness (practice can be done VERY delicately, taking adequate rest afterwards), weakening of heart or lungs, high or low BP, eye or ear complaints.
If you are on the mend from any of the above conditions, then you may choose to practice extremely gently. Start on a mental level first until you feel your body beginning to tune in and feel the technique on the physical level after. In other words the ‘forced inhalation’ can be a mental feeling/awareness, which will cause the movement of stale energy, stagnation or blockage and stimulation of increased circulation.
Exhalation Pause/Retention
Contraindications;
– Do not practice if pregnant, during heavy period, high blood pressure , head ache, dizziness, nausea, dehydration, epilepsy, fainting, seizures and heart conditions (including arrhythmia – a change in the heart’s regular beat), internal damage to tissues or organs (e.g. surgical scarring, colitis, crohn’s disease, any other form of ulceration or herniation).
In any of these above situations, you will be able to perform the technique in its mildest form. I.e, gently squeeze up the pelvic floor.
If drawing the belly inwards as well as lifting the pelvic floor upwards:- this is to be done on an empty stomach – so first thing in the morning is excellent.
