the Release breath
The power of the breath to release you
The power of the breath to release you
To begin, lie down on your back with your knees bent and your feet flat on the floor. Draw your tailbone toward your heels to find length in your lower back. If your back feels sensitive, you can slide a bolster or pillow underneath your knees. Otherwise, extend your legs along the floor. You may like to cover up with a blanket or use an eye pad; both will help you relax and deepen the experience.
Imagine that a line divides you down the center, and that the right and left halves of your body are evenly distributed on either side of it. With your knees about a foot apart, allow your feet to drop out to the sides. Adjust your pelvis so that your hip bones are level and position your rib cage so that your spine settles onto the floor.
Draw your shoulder blades lightly together and your shoulders down, away from your ears. Place your hands, palms facing up, six to eight inches away from your hips so that your arms extend out in a downward V. Let your fingers be relaxed and slightly curled. Rest the back of your head on the floor or place it on a blanket or pillow.
Move your head slightly forward and back and then from side to side until it feels comfortable, and your neck is relaxed and unstrained. Close your eyes and feel your eyelids resting gently like flower petals.
To scan through the various sectors of your body, first bring your awareness to your feet. Relax you right big toe, second toe, third toe, fourth toe, and little toe. Repeat with your left toes. Relax your right foot and then your left foot. Relax your right leg and left leg.
Stay in savasana for 15-20 minutes. Continue to move deeper and deeper into relaxation. To come out of this session, gently wiggle your fingers and toes, and deepen your breathing. Roll over onto your right side and spend ten to twenty breaths in the fetal position before slowly sitting back up with your eyes closed. Use the support of your arms to raise your body without tensing your neck and back. Let your head come up last.
Sit for a few minutes to absorb the effects of the practice. And then, when you are ready, drop your chin to your chest, open your eyes, and gaze at a point on the floor as you gradually bring your awareness back to the room. Return to normal breathing now. Here are a few questions for your consideration as you continue to practice the Release breath this month:
Imagine that a line divides you down the center, and that the right and left halves of your body are evenly distributed on either side of it. With your knees about a foot apart, allow your feet to drop out to the sides. Adjust your pelvis so that your hip bones are level and position your rib cage so that your spine settles onto the floor.
Draw your shoulder blades lightly together and your shoulders down, away from your ears. Place your hands, palms facing up, six to eight inches away from your hips so that your arms extend out in a downward V. Let your fingers be relaxed and slightly curled. Rest the back of your head on the floor or place it on a blanket or pillow.
Move your head slightly forward and back and then from side to side until it feels comfortable, and your neck is relaxed and unstrained. Close your eyes and feel your eyelids resting gently like flower petals.
To scan through the various sectors of your body, first bring your awareness to your feet. Relax you right big toe, second toe, third toe, fourth toe, and little toe. Repeat with your left toes. Relax your right foot and then your left foot. Relax your right leg and left leg.
- Relax your pelvis and genitals.
- Relax all of the muscles in your abdomen and lower back.
- Relax your upper torso.
- Relax your right palm, and then your right thumb, index finger, middle finger, ring finger, and little finger. Repeat with the left hand.
- Relax your right forearm, elbow, and upper arm, and then your left.
- Relax your shoulder girdle and neck.
- Relax your eyes and let your eyeballs sink deeply into their sockets. Relax your nose.
- Relax the rest of your face and your jaw. Relax your lips, allowing them to separate slightly.
- Relax your tongue and feel the roof of your mouth soft and lifted.
- Take up to twenty even breaths, gradually increasing the length of the inhalations and exhalations. Then completely let go. Release any controlled breathing and allow your body to sink even farther into the floor.
- If you find there are thoughts or memories bubbling up, try to be a detached observer, without reacting to them. Soon your mind will be completely free.
Stay in savasana for 15-20 minutes. Continue to move deeper and deeper into relaxation. To come out of this session, gently wiggle your fingers and toes, and deepen your breathing. Roll over onto your right side and spend ten to twenty breaths in the fetal position before slowly sitting back up with your eyes closed. Use the support of your arms to raise your body without tensing your neck and back. Let your head come up last.
Sit for a few minutes to absorb the effects of the practice. And then, when you are ready, drop your chin to your chest, open your eyes, and gaze at a point on the floor as you gradually bring your awareness back to the room. Return to normal breathing now. Here are a few questions for your consideration as you continue to practice the Release breath this month:
What happens in your body as you allow yourself to relax?
What other changes in your body/mind/spirit do you notice?
Practice the Release breath everyday for a few weeks to notice all the ways this breath helps you surrender and let go. You may find it helpful to keep a journal of what you feel like before, during and after each breathing session.
These breathing exercises are highlighted from the book Breathing Space by Katrina Repka and Alan Finger. They are gentle and safe, but please check in with yourself and follow your own intuition before doing them.
Want support in developing your breathing practice? Join me for my monthly breathing circle on Zoom to share what you experience with each breath.
Want support in developing your breathing practice? Join me for my monthly breathing circle on Zoom to share what you experience with each breath.
Namaste.
“The light in me bows to the light in you.”
“The light in me bows to the light in you.”