Pilgrimage Studio

Tag: breathe

  • Ujjayi Breath

    Ujjayi Breath

    by Beth Haley

    “A long time ago in a galaxy far, far away”

    I always wanted to write this but George Lucas beat me to it.

    However, we can all breathe like Darth Vader which has its benefits. This type of breathing is called Ujjayi Pranayama (ooh-JAY-yee-prah-nah-YAH-mah), or ocean breath, and it is used in yoga and Taoist practices. The point of Ujjayi breathing is relaxation as it naturally lengthens and deepens the breath.

    To get a feel for how this is done, imagine you are standing in front of a mirror, and opening your mouth, breathe out like you are trying to fog up the glass. Do this a few times and note the constriction of your throat.

    Maintaining the constriction of your throat on both your inhale and exhale, begin now to breathe with your mouth closed. The sound this makes is soft, like gentle waves.

    Go at your own pace and always practice in a way that is safe and comfortable.

    LucasFilm LTD

    First published May 11th, 2019

  • Release Physical Tension

    Release Physical Tension

    by Beth Haley

    Find a comfortable place to sit or stand.

    When you are ready, exhale all the air from your lungs.

    When you inhale, raise your shoulders to your ears. Hold. Then exhale completely as you gently drop your shoulders.

    Inhale: Raise your shoulders and make fists with your hands tightening all muscles in your arms and chest. Hold. Exhale deeply and release your shoulders, chest and arms. Open your hands.

    Inhale deeply: Raise your shoulders, make fists, tighten arms, and arch your feet tightening all the muscles of your legs and stomach. Hold. Exhale and release. Open your hands… relax your feet.

    Inhale slowly: Raise your shoulders, make fists, arch your feet, tighten every muscle in your body and scrunch your face. Every muscle should be tight. Hold. Then exhale fully and release your whole body!

    This is one way my meditation class and I relax before meditating.

    Always practice in a way that is safe for you.