One Minute Breath
Yogi Bhajan specifically recommended that women practice the One Minute Breath in order to create a deep experience of relaxation. Yogis also practice this breathing sequence to calm anxieties, fears, and worries, and to open the intuition and activate the entire brain.
Inhale: Breathe the air very slowly into the lungs for 20 seconds.
Hold: Sustain the breath as you relax the chest and shoulders for 20 seconds.
Exhale: Release the breath very slowly for 20 seconds.
Continue this sequence for 7-11 minutes daily.
The following breathing techniques support your mental and emotional balance.
Left Nostril Breathing: Relax
Description: Left nostril breathing activates the Ida Nerve Ending in the left nostril, which relates to calmness and relaxation. Left nostril breathing is associated with the moon energy, which is changeable, feminine, yin, giving, and cool. Breathing through the left nostril for five minutes can calm you and lower your blood pressure.
Breath: Sit in Easy Pose. Close your right nostril with your right thumb; your other fingers are stretched straight up as antennae. Your left hand is in Gyan Mudra (illustration) on your left knee. Close your eyes and concentrate at your Third Eye. Begin to breathe long and deep only through your left nostril. Continue for three minutes.
Right Nostril Breathing: Active
Description: Right nostril breathing activates the Pingala Nerve Ending in the right nostril, which relates to alertness and activity. Right nostril breathing is associated with the sun energy, which is constant, masculine, yang, and hot. Breathing through the right nostril for five minutes can energize your and raise your blood pressure.
Breath: Sit in Easy Pose. Close the left nostril with the left thumb, the other fingers are stretched straight up as antennae. The right hand is in Gyan Mudra on your right knee. Close your eyes and concentrate at your Third Eye. Begin to breathe long and deep through your right nostril only. Continue for three minutes.
Yogic Tip
Throughout the day, we predominantly breathe through only one nostril. Your body regulates your energy and emotional states by switching your dominant nostril every 2½ hours. When you want to switch your energy, breathe through the nostril of your choice.
Alternate Nostril Breathing: Balance
Description: Alternate Nostril Breathing creates a relaxed, harmonious feeling, as it balances the left and right hemispheres of the brain. Practice before sleep or when tense.
Breath: Sit in Easy Pose. Your left hand is in Gyan Mudra on your left knee. Close your eyes and focus at your Third Eye. Breathe relaxed, deep, and full, as you practice the following sequence for 3-5 minutes.
- Inhale through the left nostril. (Close your right nostril with your right thumb.)
- Exhale through your right nostril. (Close your left nostril with your right index or ring finger.)
- Inhale through your right nostril. (Close your left nostril with your right index or ring finger.)
- Exhale through your left nostril. (Close your right nostril with your thumb.)
Sitali Breath: Cooling
Description: Sitali Breath, or Sitali Pranayam, cools and relaxes. It also “clears your head,” lessens heartburn, and aids digestion. If your tongue tastes bitter when you practice Sitali, it is a sign of detoxification. Just continue.
Breath: Sit in Easy Pose. Relax your hands in Gyan Mudra on the knees. Close your eyes and concentrate at your Third Eye. The tongue is rolled in a “U.” Breathe long and deep for 3-5 minutes.
- Inhale through your rolled tongue.
- Exhale through your nose.
