As we transition from the hot, long, high energy season of summer into the short, cooler, low energy days of winter, we transition from the time of doing to the time of being. Winter, the season of hibernation, prepares for the rebirth that comes with spring, and a great way to honor this season of rest is through your pranayama practice.
People used pranayama practices for centuries to connect with and change the life force energy within all of us. You can use certain pranayama (breathwork) practices to increase, decrease, or balance the flow of life force energy within you. While great year round, certain pranayama practices are preferred during certain times of the year. Here are 3 breath practices you can use this winter to honor your body.
3 part breath
A simple and powerful practice for the fall season, the 3-part breath works on breath control and energizes the body. This practice segments the inhale into three equal parts to energize the body and then utilizes one long, full exhale to soothe the body and mind and release tension. During this pranayama practice, the challenge comes with taking three equal but partial inhales with control and focus.
Guided practice: Begin by exhaling all of the air out of your lungs, then inhale one third, inhale another third, and inhale a final third (you should feel completely full of breath at this point). Then take one long, full exhale out, relaxing the body and mind. Do 1–15 rounds of this breath, followed by a minute or two of regular, effortless breath while you feel the quiet, calm energy move through you.
Alternate nostril breathing
An extremely powerful practice, use this breathwork when working on balancing out the sun and moon energies within all of us. Especially useful for mental clarity, alternate nostril breathing combats the mental sluggishness and fatigue that comes during winter.
Guided practice: Traditionally, yogis practice alternate nostril breathing with the right hand. Begin by exhaling all of the air out of your lungs. With your right ring finger close the left nostril and inhale through the right nostril, then close the right nostril with your thumb and exhale through the left. Next, inhale through the left, then close the left nostril with your ring finger and exhale through the right. Do this 10-12 times, followed by a minute or two of effortless breath through both nostrils.
Relaxation breath
During the holiday season we may feel anxious, stressed, and overstimulated, which can compound overtime if we don’t do something to alleviate some pressure. This pranayama practice harnesses the cooling, calm energy of winter to soothe the senses and signal to the body that it is ok to rest and relax. Quite simple and effective, just make your exhales longer than your inhales. Typically this is done in a 4-8 count where you inhale for a count of four and exhale for a count of 8, but you can adjust the count to something more natural for you if necessary.
Guided practice: Begin by connecting with your breath and slowing down your rate of breathing. Then inhale for a count of four, making sure you fill up all the way. Pause for one count and then take a long exhale for a count of eight. Practice this pranayama for 5-10 minutes or until you begin to feel the calming effects, followed by a minute or two of effortless breathing.
A globally celebrated yoga and meditation teacher based in the Twin Cities, Kelly Smith is an E-RYT 500, founder of Yoga For You, and host of the iTunes chart topping podcast, Mindful in Minutes. Beside her podcast, Kelly is best known for her master trainings in meditation, restorative yoga, and yoga nidra, as well as her yoga retreats, popup sound baths, and meditation events in the Twin Cities.
