Pranadharana – Settle those thoughts

Do you want the simple technique to streamline your thoughts?

Whenever you feel stressed, or have too many thoughts invading your brain, or feeling unwell, resort to this simple technique – start counting your breath.

• Breathing in and Breathing out is one count- start counting
• Sit still, (even better if you can lie down in Shavasana), close your eyes, and start counting
• Just shift your focus to your breath, and start counting.
• Do not interfere, do not try to change the rhythm, and start counting.
• Become aware of your natural breath, count your breath
• Do not interfere in any way- only shift your consciousness to your breathing pattern,
• Observe- as a third person- is your breath shallow or deep, is it slow or fast; regular or irregular; is there a gap between breaths; are you sometimes gasping for breath- make a mental note, be conscious- count your breath
• Keep your awareness on each and every breath, count your breath
• Count your breath backward from 27 to 0
• Say to yourself mentally ‘I am aware that I am breathing in, I am aware that I am breathing out-27’;
• ‘I am aware that I am breathing in, I am aware that I am breathing out 26;’
• ‘I am aware that I am breathing in, I am aware that I am breathing out-25’
• And so on….. continue to count backward from 27 to zero.
• If you miss a count at any point, go back and start again from 27. The aim is not to reach zero, the aim is to register every breath in your conscious awareness.
• Although breathing is a continuous process, from our first breath to the last- 24X7X365, one is neither aware nor in control of this vital process.
• Awareness is the key, Awareness of breath helps you to relax, when you lose this awareness, it creates tension.
• So it is important to count without losing awareness, without losing count, and without mistakes.
• When you reach zero, end the practice. Leave awareness of breath, and turn your awareness to your body. Gradually shift focus outwards, and slowly open your eyes.

This practice is termed by some schools as Pranadharana- Pratham. The very first stage of Awareness of breath.

For more Pranadharana techniques and pranayama- contact us inforit@arogyaaishwarya.com

Credits & References- Picture- Harvard Medical School blog; 

“Pranayama” by Swami Satyananda Saraswati