This 4 -part breath is both relaxing and energising. It clears the mind and reduces stress and anxiety.
The Practice:
- Sit in a position where you are comfortable and straight.
- INHALE, segment the breath into 4 equal sniffs through the nose, filling the lungs completely on the 4th.
- EXHALE, releasing the breath in 4 equal parts, fully emptying the lungs on the 4th.
- The length of inhalation and exhalation must be equal.
Repeat this sequence.
- Focus your gaze at the third eye, with eyes closed.
- Mentally say the mantra “Sa Ta Na Ma”
- Sa on the 1st sniff, Ta on the 2nd, Na on the 3rd and Ma on the 4th.
- Use the Guyan mudra, the pads of the index finger and thumb touching, rest the arms on the thighs.
- Continue this breath for 3 minutes, and as able to, increase to 11 minutes.
Set yourself the goal of time in your day to do the practice.