Q&A - Pranayama - Yogic Breathing

Do you recall how a few days ago, I wrote a bit about Pranayama: Breathing - Lesson 1, and I provided a recording with a lecture about the importance of breath awareness and deep breathing? And how I also gave the instructions to our first pranayama practice, Yogic Breathing?

Well... 

I have been practicing Yogic Breathing now for a few days. It has not been easy haha. My mind really likes to wander around! So... In the following video, I chose to share this morning's pranayama experience with you in order to discuss the following issues that I have had (and perhaps you have had as well???) Am I alone here in the struggle? ;) 
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• ​My mind wandered. I found it difficult to stay focused on my rounds. Remember we are supposed to inhale 1, exhale 1, inhale 2, exhale 2.... that sort of thing until we do at least 5 rounds. Then we add 2 more rounds each practice, or day. However often, you do it. 
• I often breathed too forcefully. There should be no strain!
• I often breathed too loudly and quickly. Recall that the instructions requested that we breathe quietly and slowly. I often found myself forcing the breath in and out which made it feel forced and shorter.

Anyways, if you find yourself wandering a bit or struggling too, then you're not alone! We will get through it together by practicing daily and by remembering to kindly and gently bring our attention back to the breath. 

Please let me know how you are doing! Comment in solidarity haha.  

​In the meantime, please enjoy watching me confess my own struggles. And please consider taking advantage of the written instructions to Yogic Breathing that I've included for you below. :) Don't forget, you could also listen to the recording if you wished via the last blog post. The practice starts around 18:00, I think. OH. And if you're an email recipient of this post, you'll have to click on the link below in order to view the video.  ~ Ashley

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The Struggle is Real, But Temporary

WHY YES, I'D LIKE TO WATCH/LISTEN

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YOGIC BREATHING

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Technique

Inhale slowly by allowing your abdomen to expand.
Try to breathe so slowly that little or no sound of breath can be heard. 
At the end of the abdominal expansion, start to expand your chest outwards and upwards. 
At the end of this movement draw your collarbone and shoulders toward your head. 
This completes 1 inhalation. 
The whole process should be one continuous movement, each phase of breathing merging into the next, without there being any obvious transition point. 
There should be no jerks or unnecessary strain. Your breathing should be like the swell of the sea. 
The rest of the body should be relaxed. Now start to exhale. 
First relax your collarbone and shoulders. 
Then allow your chest to move, first downwards towards the feet and then inwards. 
After this allow the abdomen to contract. 
Don't strain but try to empty the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine. 
Again the whole movement should be a harmonious whole. 
This completes 1 round of yogic breathing. 
Hold your breath for a second or two at the end of each inhalation and exhalation. 
Inhale and do another round. 
Do up to 5 rounds on your first day of practice. 
Don't strain. 
Every day increase your practice by 2 rounds, or as time permits. 
Ten minutes yogic breathing is a reasonable length of time to eventually aim at. With enough practice you will find that the whole movement will occur naturally. No effort will be required.