Last week, we worked on finding stillness and listening to our bodies. This week, we’re shifting gears and focusing on harnessing the power of Prana, the life force energy that flows through all of us. Week 3 is all about momentum – building that forward motion and clearing away any obstacles that are holding you back.
Expanding through the breath
Think about when you’re feeling scared or anxious. What happens to your breath? It probably becomes shallow and rapid. This “fear breath” signals to your body that you’re in danger, shutting down your ability to think clearly and take positive action.
This week, we’re going to use our breath as a tool to cultivate courage. We’ll be practicing heart-opening poses and deep ribcage expansion. When we physically open our hearts and expand our lungs, we’re signaling to our bodies that we’re safe and ready to take on the world.
The Control of Flow: Ujjayi (ocean) breath
We’ll start the practice with a type of pranayama (breath control) called Pratiloma Ujjayi. This breath is like an ocean wave, rolling in and out with a smooth, steady rhythm. It helps to clear the noise and build internal heat, which is essential for creating momentum. The sound that comes from the exhale is an excellent anchor back the present moment and helps to calm our heart rate down quicker which is especially helpful during a strong or quick vinyasa.
How to Practice Ujjayi breath for nervous system regulation:
- Sit comfortably with a straight spine.
- Bring your awareness to your natural breath.
- As you inhale, feel your lungs expanding fully, from the bottom to the top.
- As you exhale, softly constrict the back of your throat, creating a subtle “Haaa” sound, like you’re fogging up a window but keeping your mouth closed
- try this at 50% – we want to create a sound and lengthening to our breath but keep our throats abd vocal chords happy too!
- Continue this smooth, audible breath for 1-5 minutes seated first then weave into your practise. Twists and folds are a nice place to start allowing the exhale to help go deeper and soften into the pose.
The Radiant Center Meditation
Following our physical practice, we’ll dive into a meditation focused on finding your inner spark. We often get bogged down by the daily grind, the constant demands, and the critical voices inside our heads. This meditation helps to clear away that clutter and reconnect with your joyful, capable self.
Moving Forward with Courage and Capacity
As we move through Week 3, notice how you feel after focusing on your breath and opening your heart. Does the world feel a little bit brighter? Do you feel a little more capable? We breathe to remember that we are alive, joyful, capable – and to move us toward where we want to be.
Let’s use this week to build momentum, clear the noise, and reignite our courage. Join me in using Ujjayi breath for nervous system regulation
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