Pratilom Pranayama/Step Breathing for Calm, Pranayama-Part III

Pranayama Considerations
This is the third part in Beginners' Pranayama, Breath & Balance for actual pranayama. Keep in mind, the following practice is for general informational purposes. In order to experience a more defined scope of what may work best for you as an individual, it may require more external research outside of this community or by visiting a guide in your local environment for in-person experiences before conducting at home. Some individuals feel comfortable conducting pranayama at home from the very beginning. Be sure to take into account your state of health or condition before practice, and always refer to your licensed healthcare provider if you have existing conditions that may not be conducive to practice, or you experience abnormal discomfort while conducting practices. In my experience, it has been recommended that practice should not be conducted exactly after eating a meal, Assisting Inner Balance Through Yoga, Pranayama and Meditation. Similar to when exercising, if you have eaten, consider waiting a while before conducting practice. If you feel that you would like to conduct practice at any given time, even exactly after eating a meal, this is solely up to an individual but probably isn't most beneficial.
Pratilom Pranayama, Practice for Calm
The third part posted to the Community regarding pranayama is Pratilom Pranayama. This is a more advanced experience of pranayama. With pranayama, the discussion of ratio will be listed. Meaning, for the following example, the suggested ratio is regarding the duration of inhalation and then, the exhalation of the breath. For a beginner, they may start with practice by the ratio of a 4-count inhale in steps and then, an 8-count exhalation. Beginning with the completion of three rounds may assist an individual in becoming more familiar and connected with their body. Always pay attention to the body's response to avoid overexertion and abnormal discomfort.
Pratilom means Breaking the Flow/Prolonged Inhalation. Pranayama is ideal for more in-depth practice. The below practice will be more complex than the prior breath practice of Niyantrit Shwas. Pranayama is known to be extremely efficient in assisting with the support of complementary change in the body and mind by calming the nervous system and positively clearing the mind of thought. Particularly, Pratilom Pranayama may not only calm the nervous system and relax the mind, but it also assists with strengthening the lungs and increasing capacity. The ratio below simply begins by inhaling through the nose in steps and then, exhaling through the nose.
Avoid forceful inhalations and exhalations with this practice. Breathe with an accommodating, extended pace.
Ratio/Duration, 3 Rounds (Ratio 1:2)
Begin with exhaling all the air from the lungs through the nose in an appropriate, relaxed position, then:
4 count inhale in steps (meaning in steps by 1 in hold, 1 in hold, 1 in hold and lastly, 1 in hold) and then, an 8 count exhale
4 count inhale in steps (meaning in steps by 1 in hold, 1 in hold, 1 in hold and lastly, 1 in hold) and then, an 8 count exhale
4 count inhale in steps (meaning in steps by 1 in hold, 1 in hold, 1 in hold and lastly, 1 in hold) and then, an 8 count exhale
Afterwards, return to normal, relaxed breathing and check in with the body and mind's response by awareness of how you are feeling. Do you feel calmer and more relaxed? Was the practice challenging? Do you feel breath practice is right for you? Do you feel more practice and application is needed to improve your experiences in the future? Is your body able to smoothly transition back after completing this ratio or duration?...
Reminders
Understand that engagement with the above is of sole discretion. Refer to the beginning of this post for some general considerations regarding pranayama. Initially, searching for a local qualified guide may be most beneficial for a more personable monitored experience, especially considering the state of health or condition. Inquire with your licensed healthcare provider if there are any existing conditions that may not be conducive to practice, being that only a few are mentioned in this community or on this site. Visit Variances/Differences of Breathing to understand how different each individual's body can be, which will determine adjustments or growth in ratio/duration for practice.
Now that you have been introduced to the Shamvat or Calming Practice, Pratilom Pranayama, what are your thoughts?
This information is provided for general informational purposes and is not a substitute or definitive to replace physicians' care.