Welcome to the Essential Breathing Resource Page.

 Here you will find the breathing techniques and meditations that I shared with you during the immersion. I am adding videos and links that will allow you to go deeper in the knowledge of each tool. I will also update this page as much as I can, catching up with the new scientific research that comes out.  You can contact me through breathing@rakelsosa.com.

Day 1

Day 2

Sighing Breath

How to do it:

  • Breathe in through the nose expanding big ribs and lungs in the inhalation
  • Breathe again a small extra inhale (that must feel as a sigh).
  • Let the air go through the mouth smoothly until you feel it’s enough. Practice 3 times or until the anxiety level decreases. 
Resources: 

Optimal Breathing

How: 

  • Breathe in through the nose expanding ribs and lungs 360 degrees.
  • Breathe out letting the air go smoothly until you feel that you exhaled enough.
  • Make a pause after the exhalation -that in Yoga is called Kumbhaka-.
  •  Breathe in as soon as you feel you need air again (without suffocating yourself. )
  • Practice 5 to 10 times -with 5 minutes maximum you downregulate the nervous system.
  • You can continue into meditation, or build up a visualization practice depending on what you (or your client) is needing. 

Introducing the Optimal Breathing

How: 

  •  Explain that the breathing pattern in a city is around 15 to 25 breaths per minute. That’s implies a high levels of stress. 
  • Measure the breathing rhythm of the person counting 1 minute, and letting the person count its breaths in that minute. 
  • Check if the person is a paradoxical breather while they breath. Correct breathing if necessary. 
  • Share the Optimal Breathing.
  • See how the breath rate decreases. Invite the person to program their alarm to be reminded to do the breath at least 3 times a day. 

Bhramari Pranayama or Bumble Breath

How: 

  • Breathe three times optimally to calm the nervous system.
  • Back straight, shoulders straight, chest open.
  • Place the thumbs in each entrance of the ear. And the rest f the fingers on the top of the head. 
  •  Take an Optimal Breath through the nose and let the air go with the mouth close humming. Repeat 3 times. 
  • Repeat two or more times with attention focused on the Ajna chakra, so the humming resonates there. 
  • Use this breath as an introduction to 

Nadi Shodhana or Alternated Nostrils Pranayama

Documents to download:

  • Contract sample. Download here. 
  • Brain waves – Download here. 
  • Chakra system – Watch here Video 1 of  a series covering all the chakras. You can follow the series in youtube.
  • Recommended books on breathing – coming soon.
  • Other video resources – coming soon.

Day 1

Day 2

The Bandhas -modern version

Ladder Breath -soft version

How: 


Ladder Breath -strong version

Kapalabhati Pranayama

Benefits:

  • Increases the metabolic rate and aids in weight loss
  • Clears the nadis (subtle energy channels)
  • Stimulates abdominal organs and thus is extremely useful to those with diabetes
  • Improves blood circulation and adds radiance to the face, and increases Heart rate variability.
  • Improves digestive tract functioning, absorption, and assimilation of nutrients
  • Energizes the nervous system and rejuvenates brain cells
  • Calms and uplifts the mind

Bhastrika Pranayama -modern version

Bhastrika Pranayama - Classic version

Benefits:

  • Energizes while increasing a calm focus
  • Cleanses nasal passage
  • Clears away unwanted thoughts
  • Enhances present moment awareness
  • Stress reduction
  • Reduces anxiety
  • Is a precursor for mindfulness meditation practice
  • Improves circulation
  • Oxygenates the blood
  • Additionally, this pranayama improves respiratory function.

 

Last practice session

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Day 1

Day 1 - Presentation - Women

Day 2

Day 2 - Presentation - Children