exhale clutter, inhale clarity

tasmin sati svasa prasvasyorgati vicchedah pranayamah 2.49
Upon finding a pose we accomplish it by slowing and softening the unregulated breath through the inhalation and exhalation. This is called pranayamah, or the regulation of prana, our energetic connection between breath and consciousness.

By taking control over our breath, we can self-regulate our heart rate, our blood pressure and our digestive system. The breath is the access point to our parasympethetic nervous system. We instinctively know that because we automatically sigh to let off pressure or yawn to get more oxygen when we are tired. By simply exhaling longer than inhaling or creating an "HA" sound we calm the vagus nerve, our rest and digest nerve.

One of my teachers once said, yoga is not about how deep we can get into the pose, but how calm our mind is when we are  in it. The breath is like a litmus test for our inner calm. It is always with us and can be used to soothe the waves of anxiety or anger. When you notice through self-observation that your emotions are trying to hijack you, take a time out and breathe. Extend your exhale a little longer than the inhale and notice how that takes off emotional edges.

Here is a 5-minute sequence I started classes with this week. It's the same sequence I use to calm my mind before meditating.

Dirga - three-pointed breath - sit tall with one hand on the clavicles, the other on the belly. Observe your inhale filling clavicle, ribs, belly. The exhale empties belly, ribs, clavicles.

Nadi Shodana  - single-nostril breath - sit tall fold the right hand's peace fingers into your palm or place onto third eye. Close right nostril with thumb. Inhale left. Switch: Open right nostril and close left with ring finger. Exhale right. Inhale right. At top switch. Exhale left. That's one round. I complete at least 5 rounds. Pause and observe your regular breath.

Kapalabhati - skull-shining breath - sit tall, hand on lap. Big inhale into your belly. Exhale rapidly, vigorously pulling the belly button to the spine. let the inhale come by itself. I do three rounds of 30. Pause and observe your regular breath. (Avoid this pranayama if you have high blood pressure or recent abdominal surgery.)

Ujjayi - victorious breath - feels like you are fogging a mirror or the sound an ocean wave would make. The "HA" sound at the back of the throat is very calming to the parasympathetic nervous system. Once familiar with the feeling of constriction around the glutis, you may seal your lips and try to recreate the breath with mouth closed. Pretty soon, you'll feel it in both directions - on the inhale and on the exhale.

Breathe. Let go.
And remind yourself that this very moment is the only one you have for sure.
(Oprah)