Hello friends, the following brand name is called Pooja breeding, which means Victoria's breath in which we generally contract are trolled while we breathe so we make a sound like a little bit like Darth Vader sound of breathing. And with this breathing it's really helps to breathe very mindfully to become fully aware of how the breath flows in and out. And also by contracting our throat muscles. We can really stimulate our thyroid glands here in this area and make the breath flow in and out very slowly, very calmly, and eventually We can breathe like this so slow so cold that we hardly even hear it that we hardly even feel it. And hardly even notice how the breath flows in until it takes almost like a minute to take full breath in and breath out. But there will take some time because it no time you should feel you're almost out of breath or something right or if you feel any discomfort, just do it a lot more calm.

When we breathe like this, we really bring the heart rate down with slow breathing, we really bring our whole Nervous System horrible in the current system more imbalanced and more relaxed. And also by bringing a bit more vacuum in the lungs when we breathe in with a bit of force in the beginning we do the bit more forcefully and eventually more calm and out bring a bit more pressure on the lungs. This really helps to have a good gas exchange of carbon dioxide And oxygen from into the blood. So in the previous videos, we've learned to use the full lung capacity with this three step breathing. And in this case, we want to use this three step breathing this Yogi breath while we are constricting gently the throat and making that sound of the hissing kind of sound with the throat, right. So we feel really how the breath flows in from the belly to decide the wrists fully expanding, and releasing, taking little moments in between the breath in and out, to let really the expansion happen, and to almost feel how the oxygen enters into the body, how you're releasing the carbon dioxide and making it more than just breathing air in and out, making it really from the depths of the nervous system, the depths of the mind.

Receiving a fresh, new oxygen fresh, new awareness. into the body in a letting go releasing with the breath out. So how are we going to do this is sitting in a comfortable sitting position. You can also do this laying down but eventually, for meditation and for concentration, we want to be seated in a straight position. And with the straight spine, relaxed face muscles, we're going to breathe as if we're whispering like this, and not too strong, but just that you can hear it a little bit that you can make the breath in and out really slow, with full attention. Exhale nice slow inhalation The lungs are full, hold the breath a little bit.

Slow breath out again. Slow inhalation failing the lungs, feeling the area around the throat, constricting listening how the sound goes. Slow breath out again. Keep reading like this with full attention if you want and can do the layout a bit slower even if you feel this is too slow, do the layout a bit faster but make the breath more and more slow more and more calm. You can also bring the changes delayed a bit down If you want to become even more aware of the throat area to contract it a little bit more. So keep breathing like this for seven more slow breaths.

Feeling how the air flows into The body receiving fresh oxygenated air into the body. When you hold it for a little while, is this gas exchange oxygen into the body commonly acts it out and release what you don't need. Let go. It's like the tide of the ocean that comes in, flows in and flows out again. flows in very, very slow, very calm flows out again, last two be called Deep slope. After last inhalation exhalation take a little moment to let the breath flow calm flow naturally These wonderful practices have a very subtle effect very fine, small effect.

When the mind becomes calm when the awareness sharp we can feel every little detail happening. Notice how everything is a bit more calm and relaxed.