I have made these audios of calming pranayama practices to support trainee teachers/teachers in both their personal practice and teaching.
You may like to explore the techniques separately, as three short practices, or as a combined practice (last track).
A pre-requisite is an easeful practice of breath awareness techniques in stillness and movement (asana). I would also suggest a comfortable in and out breath to a count of four, in which the quality of the breath remains consistent, for a few minutes. You will be aware of contraindications.
These are wonderful starter techniques that prepare us for classical pranayama practices, such as those found in the Hatha Yoga Pradipika. They calm the nervous system and nurture our sensitivity to the breath, while gently increasing our breathing capacity and inner strength.
I hope they serve you well.
Please practise them supine, with either a bolster or two narrowly folded blankets under your back, in order to give space to the respiratory organs and muscles, or, if you have learned it with me, in restorative pranayama savasana (ideal). You can also practise them in a comfortable seated position if you wish, with the hips higher than the knees and the spine tall.
At the end of each practice, please stay in savasana for a few minutes before slowly rising and continuing with your day or evening.
Breath awareness and sama vritti (11 minutes)
Lengthening the exhalation (8 minutes)
Viloma (10 minutes)
Combined practice of the above three techniques (16 minutes)
You may also be interested in:
Hasta Prana Mudras: Breathe Fully, Hone Energy
Expand Prana with Viloma Breathing
Alternate Nostril Breathing; Balance, Clarity and the Energy Body
Humming Bee Breath
Yoga Nidra
Pranayama – Making Light of Mule Work