Have you ever thought about cleansing your gut to improve digestion and the way you feel each day? During periods in my life when I felt the most stress on a daily basis or due to challenging events occurring in my life, I often had a tendency to numb those feelings by eating comfort foods and drinking alcohol. Those habits always showed up in my gut when I had elevated stress levels and difficulty with digestion and I often felt depleted of energy and motivation. Over time, I learned to address the feelings that I was trying to shove down and learned to breathe in a way that would remove stagnant gases from my digestive system as a result of elevated stress combines with poor eating and drinking choices. In SOMA breath, we use Pranayama techniques called Kapalbhati or a similar technique called Bhastrika. These techniques help to cleanse the gut, clear nasal and sinus congestion and energize an individual for the day. These techniques have supporting evidence-based research to suggest that they can increase vitality, improve liver and respiratory function, promote weight loss and a healthy body index, improve symptoms of gastroesophageal reflux disease, relieve symptoms of depression and may also promote improved cardiovascular health and may act as a preventative measure to avoid diabetes! WOW…that’s a long list of benefits from just two breathing techniques. I have provided some resources below if you would like to read further about the benefits of including these breathing techniques into your Breath Toolbox for your Practice!
The Practice:
1. Do this technique first thing in the morning on an empty stomach.
2. Sit comfortably in an upright position with your back straight.
3. Check in with yourself and take a deep breath in through your nose and on the exhale release any negative thoughts or blocks with a loud and long tone (AUM). Repeat this at least 2 more times or until you feel as if you are in the zone for intention setting.
4. Inhale fully through both nostrils.
5. Force the exhalation through both nostrils while at the same time pulling in your belly. Your belly will go back naturally to a normal position and by natural force of pressure you will inhale a small amount of air again sharply.
6. Then, immediately force the exhalation through both nostrils again sharply.
7. Keep repeating this continuously for around 20-30 repetitions. You can use your fingers or mala beads if you have them to count and keep track of the repetitions.
8. You may feel heat in your body and a tingly sensation around your head. This is a sign of energy building up inside.
9. On the last exhale of the round, exhale fully and place your chin to your chest and hold your breath as long as you can. When you feel the urge to breathe, take a big breath in through your nose and hold your breath for 30-seconds and then exhale fully.
REPEAT steps 4-9 two more times
Reflect – Journal your experience.
Weekly Breath Challenge: Set aside at least 10-15 minutes each morning this week to cleanse your gut system at the start of each day! Remember to journal your experience each day and see if by the end of the week you have more energy, if your digestion has improved and if your bowl movements have regulated!
With love and gratitude …just breathe and let peace be your guide!
Serenity
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