Following pranayama is called Kabbalah. Kabbalah means skull and body means to shine or to cleanse. Now what we're doing is with strong exhalations from the belly, breathing out strong to the nose and relax inhalation and the airflow back into the abdominal area again. So we kind of make a pumping effect back. I this to clean out, of course our sinuses, but also to strengthen our respiratory system to clean out our lungs and to stimulate our internal organs of course our digestive system reproductive system, but also cleansing out by making this pumping effect. Whole body system and we also have a lot of nerves in this area.

So by making this strong pumping effect, we also stimulate our whole nervous system as you can start to feel after doing a couple of rounds, your body is fully oxygenated, but also you feel a kind of tingling buzzing sensation through the body from stimulating the nervous system. We're gonna learn this do this in three different steps first to slow breathing, then with a sound. Oh, oh, oh, and then we try to do it properly. Don't sit in a comfortable sitting position, but it is on your knees, cross legged or a chair. As long as your spine is nice Straight speed you keep full openness for the abdominal area in the chest. Place the hands with the palms up on the knees and start bringing your hand on your belly.

We're going to do some breaths, just using the abdominal muscles, and the exhalation, contracting the belly empty and the inhalation, feel the belly expanding like a balloon. Start to make the exhalations a bit stronger, it faster and the immolations relaxed. On the exhalation, you pull the belly in and the inhalation resolved in the belly to let the air flow back in to let the belly expand again. to really learn how to use just the abdominal muscles, the rest of the body, relax the spine straight. forcefully exhale and just relax inhalation, let the air flow back in by itself into the sides into the bed. Now relax the hands back into the knees and soften the breathing muscles.

I'll put a second stage, we're going to exhale again forcefully from the belly, but this time making a sound hoo hoo. Breathing and Whoo hoo hoo hoo a relaxing to really learn how to use chest the abdominal area for this breathing forceful exhalation, relax inhalation. If you feel you still have difficulties breathing like this, repeat step one or two or lay on the ground with a pillow on the belly and practice the pillow breathing. So let's do this properly. Now, using just the abdominal muscles like a pump the rest of the body loose. Take a nice breath in and keep the shoulders loose the face muscles with legs.

She's using the belly. Strong breath down, South Britain. Three more breaths and take a nice breath in. Very slow relax, but I tell you the gentle pic happening in the body. So to do this breathing properly, a foot, jerking with the whole body, contracting the whole body when you breathe out and frowning with the face. Keep the body loose, shoulders to face muscles.

Those are the mind keep a relaxed mindset. You're doing yourself a great favor for your health, your strain mentally and physically. So be happy about it. So the last round for 21 breaths. Take a nice breath in and keep your body steady as a straight but lose the shoulders, legs, the arms and legs, face muscles we just use in the abdominal area. Like a pump.

If at any time you start to feel discomfort, you stop it for now, would a bit softer. Never exert yourself the last week and take a nice breath in and slow, soft breath out. calming down your breathing again. Soften the muscles you've used, what is breathing. Now observe what is happening in the body in a very subtle level as you make the breeding a recall Noticing you've created a little bit of space in the mind, clean scar, cleans your brain. Now again, we got to do one more last round if everything still feels okay.

Find your own speed. You can eat a breed. Find your own rhythm. You can do it about once every two seconds once every second Second or even twice a second like all is okay, as long as you feel you can let the rhythm happen in a very relaxed way. There's no such thing like faster is better or something. So, again, another round you can do about 30 breaths if you want, but feel free to do a bit more or less whenever you feel it's enough, it's enough.

And after death, you take some time again to let all these muscles that you use settle to let the whole nervous system the energy system, the breathing, letting everything settle and slow down, calm down your breathing with a couple of Ojai breaths if you want and for a moment, just sit and breathe until the bell goes. You can start whenever you want Feel for yourself, what is the nice reason to do that you don't have to force anything. If you don't skip the breath, or struggle with the speed, however fast or slow and kind of let the breath happen in a nice rhythm. contract, release, contract release. Whenever you feel it's enough, it's enough and you soften and relax Keep softening the breath loosen up is sitting just reading opening up to the present moment entities