What's different for you when you try to do these two practices?

"Take a deep breath IN"
OR
"Take a deep breath OUT"

For sure, a deep breath in is awesome for you. But commonly, taking a deep breath in without breathing out deeply first is just going to add tension into your shoulders, neck and chest.

And that's the last thing we want in using breath as stress therapy.

Try the practice in the video to focus on a deep breath out before taking a gentle soft deep breath in.

Reduce Shallow breathing with this practice to encourage belly breathing.

Shallow breathing is really common when we are rushing around, stressed or anxious. This state of being is so common that shallow breathing has become a habit and we've actually forgotten how to breath deeply to thrive.

Here lies the problem. Shallow breathing contributes to activating the sympathetic nervous system, resulting in the release of stress hormones as a priority instead of those that will help you thrive for:

• digestion, reproduction, immunity, healing, tissue development, metabolism, emotional regulation and lateral thinking.

  Physiologically, you are not designed to be both stressed and thriving.

Here’s our first intermediate breath-practice for the week: Sama Vritti (aka equal breath).

Sama Vritti helps you feel relaxed while also offering a spark of vital energy or prana (sanskrit). It’s a little bit of magic. IMO.

The practice can be done seated or lying down or even in Asana (depending on which one).

A key feature of this practice (and many of the advanced practices) is the breath retention. That is, holding the breath in and/or out for a moment or two sequentially (as instructed). The retention is known as kumbhaka (sanskrit), and aims to encourage more life force (while holding in) and stillness in body/breath/mind.

Please avoid long holds when pregnant, with untreated high blood pressure, anxiety or heart disease.

I love it. Let me know how it goes for you.

Nb beginner variations offered in the instructions.

Sending love to your breath and your expanded life force.