Try taking a breath break between tasks today!

One of my favorite ways to use breathwork during the day is to take a short “breath break” between tasks. This works especially well when, as is the case right now, I’ve run out of concentration and feel agitated about what I just did–and I’m not feeling ready to take on my next task. I suppose I’m describing anxiety. Anyway, I recommend you try this out. Every so often, like between one task and the next, pause and shift your attention onto breathing for a few rounds.

Feel the breath with every sense. Relish the physical sensations as you breathe in and out. Listen to the inhale–doesn’t it sound a bit like “sssssoooo”? Listen to the exhale–doesn’t it sound like “hhhhhaaaaa”? This sound of breathing is where the So Hum mantra comes from.

Here’s a little detail that really makes a breath break refreshing: when you exhale, do it with your mouth relaxed and open, and allow the “hhhhaaa” sound to express your intention to release all tension. Drop every thought, worry, concern. Drop it!

Although it takes only a minute, I find these breath breaks refresh my energy. Very quickly, I am able to turn my energy to the next thing with renewed enthusiasm. I hope it will for you, too!

 

New resilience-building class!

Breath-centered Practices for Resilience

WHY: If you want to master stress rather than escape it, this class is for you. From world leaders to homemakers, from cyber-citizens to those living off the grid, resilience training can make the difference between mere survival and thriving, between being stressed out by the daily tempest and surfing the tempest like a master. If you want to create a stronger inner gyroscope–with less wobble, this class is definitely for you.

WHAT: A short yoga practice to prepare the body for breathwork and meditation. Breath and meditation techniques for building mental and emotional resilience. This is not a traditional pranayama class; we will combine ancient techniques with cutting-edge research from the military and law enforcement.

WHERE: Sky House Yoga in Silver Spring, Maryland

WHEN: Mondays 7:40-8:40pm

FIRST CLASS: March 20, 2017

WHO: Joseph R. Roberson (my contact email is: joeATjosephroberson.com)

Hallelujah Breath

Lying in bed, mid-morning, listening to H-Nap 2 (from Monroe Products/Hemi-Sync) through my Bose noise-canceling earbuds. I’m wearing a blackout meditation mask (MINDFOLD) that allows me to have my eyes open without discomfort. An Ace bandage is wrapped around my head several times over the mask to block the light more. It also keeps the earbuds in place and blocks a bit more sound. My head has settled comfortably into my favorite memory-foam pillow. In my right palm rests an amethyst egg; in my left, one of rose quartz.

This new breath technique I’m practicing is good so I want to share it with you. It’s not really anything new, except for the way the elements are combined. But it feels like a new technique to me. I feel like it really helps power up and center my gyroscope. It helps me to focus and strengthens the ‘eye’ of my ‘hurricane.’  I like it a lot. Try it and let me know your experience!


 

Hallelujah Breath

  1. Inhale slow and deep and full (Diaphragmatic Breath). Fill your lungs comfortably yet as full as possible. Start at the bottom and fill towards the top.
  2. Hold for a count of 8 with the tip of your tongue touching the round, bony ridge just above your upper front teeth.
  3. Exhale long and sweet and slow–with tongue still touching–through a slightly open mouth. The sound will be a gentle “hhhhaaaaa.”
  4. While holding the air out, pump your navel 8 times. Each pump involves drawing, or pulling, your navel straight back as though to touch the front of your spine with the belly button. Imagine your navel is attached to the spine with a bungee cord: after each pump it releases.

Repeat steps 1-4 for three cycles or four cycles. Once you have mastered the technique and are ready, increase each session up to a maximum of eight cycles.


 

If you do try this please let me know your experience. There’s no reason why you can’t do this sitting or even standing rather than lying down.  Oh–and by the way–the mask and quartz eggs are optional.

*NOTE: Below you will find additional details listed as options. I thought it better to keep the instructions short and simple initially, in case you are new to pranayama. You may prefer to think of these options as progressive stages towards the full technique:


 

Hallelujah Breath

  1. Inhale slow and deep and full (Diaphragmatic Breath). Fill your lungs comfortably yet as full as possible. Start at the bottom and fill towards the top.
    *Option 1: Silently count to 8 while inhaling. “In-Hale-Three” fills low lungs; “Four-Five-Six” fills middle, armpit lungs; “Seven-Eight” fills top lungs.
    *Option 2: Inhale in 8 separate sniffs/segments.
    *Option 3: Listen to the sound of your inhale as the syllable “So” or “Sa.”
    *Option 4: As in the Microcosmic Breath, imagine and feel the inhale traveling from your pelvic floor, up the back body and spine, over your skull towards the front until–at the conclusion of your inhale–this movement brings your attention to the round, bony ridge just above your upper front teeth.
  2. Hold for a count of 8 with the tip of your tongue touching the round, bony ridge just above your upper front teeth.
    *Option 1: If you can feel your heartbeats, count 8 of them.
    *Option 2: Gently ‘tap’ this ridge with the tip of your tongue with each heartbeat.
  3. Exhale long and sweet and slow–with tongue still touching–through a slightly open mouth. The sound will be a gentle “hhhhaaaaa.”
    *Option 1: Silently intone “Ex-Hale-Three-Four-Ha-Lay-Loo-Yah!” (and feel the meaning!).
    *Option 2: Listen to the sound of your exhale as the syllable “Hum” or “Ham.”
    *Option 4: As in the Microcosmic Breath, imagine and feel the exhale traveling down your front body, down through the throat, heart, lungs, belly, sex organs, until it ends–at the conclusion of your exhale–back at the pelvic floor.
  4. While holding the air out, pump your navel 8 times. Each pump involves drawing, or pulling, your navel straight back, in as though to touch the front of your spine with the belly button. Imagine your navel is attached to the spine with a bungee cord: after each pump it instantly snaps back.
    *Option 1: On each pump, silently repeat “Wa-Hey-G’Rue!” (“Great, indescribable light!”).
    *Option 2: Each pump is actually comprised of three distinct pulls: first, draw your navel slightly back; second, more back; third, as far back as possible.
    *Option 3: The first part of the pull is “Wa,” the second is “Hey,” and the third is “G’Rue.”
    *Option 4: Before you begin the next inhale, imagine/feel this vitalizing energy– generated by the navel-activating pumps–down to the pelvic floor, the origin point of the next inhale.