the Cascade breath
The power of the breath to erase self-destructive tendencies
The power of the breath to erase self-destructive tendencies
Last month we practiced drawing life force in on the inhalation with the Fountain breath. This month we will practice cleansing our system of impurities on the exhalation with the Cascade breath.
To begin, sit up straight in a chair or cross-legged on the floor. Close your eyes. Take a few normal breaths. Inhale all the way, exhale all the way. Enjoy your full, deep breaths. Now inhale all the way up to your collarbones, letting your belly and chest expand like a balloon. On the exhale, let out your breath in three equal parts from the top down, with a pause after each one.
To begin, sit up straight in a chair or cross-legged on the floor. Close your eyes. Take a few normal breaths. Inhale all the way, exhale all the way. Enjoy your full, deep breaths. Now inhale all the way up to your collarbones, letting your belly and chest expand like a balloon. On the exhale, let out your breath in three equal parts from the top down, with a pause after each one.
- Exhale to your shoulders and feel your upper chest and back draw down, and pause.
- Exhale to your rib cage and feel your core begin to draw in, and pause.
- Exhale to your belly and feel your pelvic floor draw up, and pause.
- Repeat.
Visualize a cascading waterfall washing away all the criticism into Mother Earth as you practice breathing. Let's continue now for a series of ten to fifteen complete breaths.
If you find that you are short of breath, return to normal breathing for a while, and then try again. While you are still learning, it can be helpful to take a normal in and out breath after each round.
Teach yourself to lengthen your breath by counting. For example: Breathe in for count of six, and then exhale in three sets of two equal counts. Or breathe in for a count of nine, and then breathe out for three sets of three equal counts. Eventually, as you practice, you will naturally stop counting and just feel the breath.
Now let your breath return to normal. Take a few breaths and notice how the exhalation is longer, smoother, and more even. A few questions to explore in your journaling about the Cascade breath:
If you find that you are short of breath, return to normal breathing for a while, and then try again. While you are still learning, it can be helpful to take a normal in and out breath after each round.
Teach yourself to lengthen your breath by counting. For example: Breathe in for count of six, and then exhale in three sets of two equal counts. Or breathe in for a count of nine, and then breathe out for three sets of three equal counts. Eventually, as you practice, you will naturally stop counting and just feel the breath.
Now let your breath return to normal. Take a few breaths and notice how the exhalation is longer, smoother, and more even. A few questions to explore in your journaling about the Cascade breath:
What happens to your sense of space within when you practice this breath?
Do you sense a flushing away of resistance in your body? From what areas?
What other changes in your body/mind/spirit do you notice?
Practice the Cascade breath ten to fifteen times per session, releasing more of the self-criticism and criticism of others that has been held in your body with every breath. 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.”