PHYSICAL YOGA
Extended Exhale
By extending the exhale , you activate the parasympathetic nervous system , or your rest , renew , heal mode . Try this simple breathing technique while lying on your bolster in the setup just described . You may also try this lying in bed before you go to sleep , or seated , anytime you want to relax . Begin by bringing attention to your breath . Feel the air come in and out of your nostrils . Cool air coming in , warm air going out . On your next inhale , begin counting to 4 and on your exhale , slowly let the air out to a count to 6 . You ’ ll work your way up to extend the exhale so it ’ s twice the length of your inhale . So , after you do a 4:6 ratio breath , maybe you begin a 4:8 ratio breath . As it may be more challenging to get the entire exhale out , know that you may wish to engage or squeeze the muscles of the rib cage ( i . e ., intercostals ) or bring your navel to your spine to assist you .
First try ...
■ Inhale 2 , 3 , 4
■ Exhale 2 , 3 , 4 , 5 , 6
Repeat 2 times .
■ Inhale 2 , 3 , 4
■ Exhale 2 , 3 , 4 , 5 , 6 , 7 , 8 Repeat at least 4 times and continue on as long as you like . Maybe set a timer for 2 to 5 minutes .
Extended Exhale
If you find that practicing a 4:8 ratio breath is too much or leaves you with more anxiety or frustration , remember that the entire practice is just to make your exhale longer than your inhale . So your ratio may be 2:4 or 3:6 for now , until you build your lung capacity . ■
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56 INDIANA & YOGA MAGAZINE ISSUE 2