10-min Box Breathing Pranayama Practice

10-min Box Breathing Pranayama Practice - Lucas Rockwood

Рет қаралды 63,851

Күн бұрын

Box Breathing is a Whiskey Category breathing practice designed to slow your breath rate, heart rate, and stimulate your parasympathetic nervous system. If you're new to Yoga Breathing, I have a free 1-page download that walks you through the three simple categories of breath: water, whiskey, and coffee.
Yoga Breathing worksheet here: www.yogabody.com/signmeup
This practice should be done for deep relaxation or sleep.
WARNING: do not practice in water, not in ice baths, and not while operating any machinery or driving. By design, it makes you really sleepy.
This practice will boost your CO2 levels, boost your NO levels, increase your vasodilation and bronchodilation, and it can put you to sleep. If, however, you feel stress, anxiety, or stimulation effects, simply back off and do a milder whiskey practice such as Triangle Breathing.
TIMESTAMP
0:00 - Box Breathing Pranayama
0:15 - When to Practice
0:25 - Tips for Practice
1:11 - Feeling Anxious?
1:27 - Practice Box Breathing
Want more? www.YogaBody.com
Want to become a Breath Coach? www.BreathCoachTraining.com
My podcast? www.LucasRockwoodShow.com
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#yogabreathing #pranayama #boxbreathing

Пікірлер: 72

@YOGABODY.Official 2 жыл бұрын

Thanks for joining me for a practice in Barcelona's Parc de la Ciutadella. Please feel free to post questions if you have them. If you're new to Yoga Breathing, many people find my TEDx Talk helpful (Change Your Breath, Change Your Life).

@user-kz5cw2gj3w 5 ай бұрын

Powerful technique that effectively shifted my upset into calmness....thanks.

@akaJordon 2 жыл бұрын

This is an EXCELLENT video. Love every visual and auditory cue you provide in addition to the narrative both in video and in the description. As one of your students for Flexibility Yoga and Breath Coach, this was an extended lesson for 'how to produce an excellent video.' Thank you, Lucas.

@YOGABODY.Official 2 жыл бұрын

Thanks! Love the suggestions...

@thegordonshow23 9 ай бұрын

I did this breathing exercise right before bed and I slept like a baby for 7 hours straight; the first time I’ve had uninterrupted sleep (I normally wake up to pee around 3am) in years… I’m incorporating this breathing into my night time “wind down” routine now…

@alexzandra75 2 жыл бұрын

Thank you for these videos. I look forward to more. I just recently purchased a yoga swing from yagabody and had it installed. I use it every day. I am still a beginner at yoga and the swing but I am already experiencing more energy, less pain and better sleep. This is a wonderful product and I am thankful that I divided to purchase the yoga swing for my back pain. Now I get relief from pain as well as increased energy and flexibility. Thank you!

@shamrockfitnessmahaffey708 2 жыл бұрын

Thank you.☘️

@petrupace4165 Жыл бұрын

this helps me alot. i adore this. thank you so much.

@mitubogoogle Жыл бұрын

fantastic technique

@celestialkyoga 2 жыл бұрын

Thank you! Will use this breath to sleeeep!

@HumanEcologyProject 2 жыл бұрын

A wonderful presenter and always enjoyable to listen to. Lucas Rockwood rocks. The Gravity Yoga course is excellent. I completely recovered from a 20 year old injury that physios, chiropractors and even my friend a GP told me that I needed a hip replacement. Gravity yoga fixed it... endless appreciation for your work Lucas.

@YOGABODY.Official 2 жыл бұрын

So happy to hear, keep going!

@bernardobachino15 2 жыл бұрын

Just purchased your Gravity Yoga course online. Congratulations for the high level explanations, video and narrative. You can tell the time and care spent to produce this great content. I am on week one of the stretching and can't wait to see the long term results!

@YOGABODY.Official 2 жыл бұрын

Thanks for your kind words, happy to hear it's helpful!

@onlinesaidasa9105 Жыл бұрын

Namaste Performing nadishuddhi pranayama balances the masculine (Pingala,Right,Solar) and feminine energies (Ida,Left,Lunar) within an individual. This leads to a feeling of peace,oneness and satisfaction. We can chant Soham internally (So when inhaling and Ham when exhaling). .The upanishads which are a part of Vedas declare that there is only One and to realize this Oneness of all life is the ultimate purpose of life. Every moment we breath, nature reminds us of this truth as each incoming breath resonates to So meaning He and outgoing breath to Ham meaning I (The Sanskrit words are split as Sah and Aham and its conjuction is Soham) Every time we breath , we can tune ourselves to this ultimate reality of Oneness by remembering Soham. Thanks.

@mvmcampos Жыл бұрын

Namaskar 🙏🏽 Beatufully explained... Thank you from my heart🥀🪔🙏🏽

@imperium1011 Жыл бұрын

Life changing stuff!

@YOGABODY.Official Жыл бұрын

Thank you!

@jasonh8212 Ай бұрын

Great video…thank you

@YOGABODY.Official Ай бұрын

We're happy you like our video, Jason! - YOGABODY Team

@isumitallup 2 жыл бұрын

I'm a software developer and lately I have been doing 5 minutes of box breathing in my Pomodoro Technique short breaks i.e. 5 minutes break after working for 25 minutes. I have been enjoying the way I feel throughout the day but just wanted to confirm if it's safe to do it say around 10-12 times a day every thirty minutes. I got into breathing after watching your Ted talk, thanks for that, I am really surprised by the effects of it.

@theeskatelife Жыл бұрын

get a different job and you won't need to do it that much if you know what I mean haha

@NickNeblo Жыл бұрын

I do the same box breathing but I keep the exhalation longer, it works better for me. Sometimes I hold the breath when I've fully breathed out for longer, but this is just to increase my CO2 tolerance. You can also exhale only through your left nostril, that should help activate your 'rest and digest' system even more.

@missichristensen3275 Жыл бұрын

Yes I learnt alternate nostril breathing Going in one nostril hold out one nostril,then reverse I find it easier to stream the breath, and get more depth on both the inhale and exhale… I am sure both are valuable Brilliant

@damienrobert4012 2 жыл бұрын

Lucas

@leightonjames9395 21 күн бұрын

Is there an audio file, for self-practice? The set-up and bird sounds are amazing and compliment the ques beautifully :-) thank you Lucas

@YOGABODY.Official 20 күн бұрын

We have a breathing audio series here: www.yogabody.com/breathing/ Hope it helps! - YOGABODY Team

@darryusscott8829 Жыл бұрын

Hey Lucas! Can the box breathing and triangle breathing be done lying on the floor or is sitting best? I find when I sit on the floor I can better direct my breath lower to my diaphragm

@annawilson3824 8 ай бұрын

so it is 7-7-7-7 box, very interesting!

@denismartin5678 2 жыл бұрын

Hi Lucas, great box idea ;-) Is the pinching of the nose mandatory? What does it bring to the exercise? Holding your breath including not exhaling through your nose can be achieved without the pinching of the nose doesn't? Regards!

@Yoganature101 2 жыл бұрын

Good question. I don’t find any difference between pinching the nose and just hold the breath.

@YOGABODY.Official 2 жыл бұрын

Pinching your nose helps to stimulate the "dive reflect" and calms your body down. Not required, but helpful.

@livingrentfreeinyourhead 3 ай бұрын

This works

@YOGABODY.Official 3 ай бұрын

Glad to hear it's working for you! - YOGABODY Team

@yogawitholga4428 2 жыл бұрын

Great videos, agreat content. Just wondering why you are calling the breathing as from a Whiskey categorie. Never heard of it. Just curious!

@YOGABODY.Official 2 жыл бұрын

Hello Olga - we use these pop terms to refer to the three states of our nervous system: stimulated, balanced, relaxed. Not the most scientific of terms, but they are easy to remember;)

@anonymus4497 2 жыл бұрын

Hii sir I have a doubt regarding coffe breathing .... Exhaling 20 times seemingy more difficult for me ... My question is inhaling during small gap in between is ok?..

@christopherfeldt4790 2 жыл бұрын

I had covid about a year ago - a moderate case but still have lingering chest tightness at times and can't always get a full complete deep breath. I followed the video above, but found it hard to get to the top of my breath, holding was easy on both sides, but letting out the breath was also too fast. Any suggestions?

@agasti2007 2 жыл бұрын

Try the triangle breathing exercise as he mentions.

@karenmack2005 2 жыл бұрын

When you refer to stimulating the parasympathetic nervous system, does this include the vagus nerve?

@YOGABODY.Official 2 жыл бұрын

Hello Karen - yes, oscillation of the throat w/ ocean breath helps to massage the vagus nerve.

@annaberg1200 Жыл бұрын

This made me really dizzy. But I think it works. But a little less time for me.

@christopherjennings7457 Жыл бұрын

Hey brother, quick question to get clarification. On the inhale of a breath through the nose, does the belly suck in and expand the lungs,and chest,or does the belly expand outward filling it with air on the inhale thru nose? And what does belly do on the exhale suck in or expand? Thanx

@YOGABODY.Official Жыл бұрын

Hi Christopher -in through the nose > belly rises > out through the nose, belly falls.

@robproys 2 жыл бұрын

In your TED Talk you mention that Whiskey Breathing can mess with your digestion when done too often. Can you tell me more about the potential downsides or point me to something to read? Thanks.

@YOGABODY.Official 2 жыл бұрын

Hello Rob - Whiskey (3 breaths/min or slower) breathing promotes parasympathetic nervous system response which sends blood to your GI tract. It's helpful for digestion.

@olgacampora 2 жыл бұрын

What do you mean by referring to "Whiskey" breath? Never heard of it. Thanks

@YOGABODY.Official 2 жыл бұрын

Hello Olga - this is just slang terminology we use for quick reference. For a quick reference, can download at www.yogabody.com/howtobreathe

@cburri4842 2 жыл бұрын

Can you please provide a link to the Triangle breathing video?

@YOGABODY.Official 2 жыл бұрын

coming soon!

@mitubogoogle Жыл бұрын

Lucas, where can I get that timer with the gong sound? Thanks

@YOGABODY.Official Жыл бұрын

It's me banging on my hand drum;)

@Yoganature101 2 жыл бұрын

This is easier than the one nostril inhales and exhales.

@drazhagunatesan9142 2 жыл бұрын

The video created by you is excellent , but the yoga position you are sitting should be corrected, this is suggestion, as i am from India , the birth place of yoga, Padmasana is correct sitting posture while doing any pranaya

@YOGABODY.Official 2 жыл бұрын

There is no correct posture. Since most people now cannot do lotus pose, any pose will do... keep breathing! :)

@TromboneAl 3 ай бұрын

Here's a question concerning all breathing exercises that involve holding your breath. I can either hold my breath by keeping my diaphragm contracted and my airway open or by closing my nostrils or airway in my throat and relaxing my diaphragm. Those things are very different. You are obviously holding your nostrils. Are you also relaxing your diaphragm and holding the air in with your closed nostrils? Thanks!

@YOGABODY.Official 3 ай бұрын

Breath-holding techniques vary; closing nostrils and relaxing the diaphragm offers a passive approach, easing into breath retention. This method emphasizes stress reduction and nervous system calming, suitable for beginners and those focusing on relaxation practices. - YOGABODY Team

@shamrockfitnessmahaffey708 2 жыл бұрын

Is it required to sit, or can you lie down, on your back?

@YOGABODY.Official 2 жыл бұрын

You can lie down, yes, or I prefer a "semi-supine" position where your back is elevated with pillows.

@loannguyenyogatrilieutunhien 23 күн бұрын

Normally I call this pranayama " 4 phrase breathing/ box breathing". I do not need to use fingers to pinch my nose. Is it necessary to hold breath by hands?

@YOGABODY.Official 23 күн бұрын

The finger pinching is a visual aid for beginners. As long as you're comfortable and following the breathing pattern, that's all that matters. - YOGABODY Team