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17. Pranayama: The Spiritual Science of Breath · Lately with Lexi

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  SPEAKER_00: Welcome back to Through the Veil.
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  We are continuing our journey through Patanjali's Yoga Sutras
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  and the Eight Limbs of Yoga.
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  SPEAKER_00: Last week we explored asana,
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  SPEAKER_00: the physical postures that prepare the body for stillness,
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  SPEAKER_00: and this week we're moving into the
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  SPEAKER_00: the fourth limb,
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  SPEAKER_00: pranayama,
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  which is the spiritual science of breath and really the
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  spiritual technology that
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  SPEAKER_00: clears the veil between effort and awareness,
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  SPEAKER_00: between body and mind,
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  SPEAKER_00: and also between doing and being.
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  SPEAKER_00: Pranayama is one of the most powerful practices in the yogic tradition,
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  SPEAKER_00: and it's often really misunderstood.
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  SPEAKER_00: So if we think about what pranayama means in Sanskrit,
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  SPEAKER_00: if we break this down,
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  SPEAKER_00: so prana is life force or vital energy,
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  SPEAKER_00: and ayama means extension or regulation.
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  SPEAKER_00: So pranayama, when we put the two together is
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  It is the practice of regulating the breath to control and
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  expand the flow of life
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  SPEAKER_00: force energy within the body.
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  SPEAKER_00: So pranayama is not breath work for productivity,
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  SPEAKER_00: although it's often marketed that way on social media.
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  It's also not about optimizing your performance or hacking your
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  nervous system so
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  SPEAKER_00: that you can do more.
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  SPEAKER_00: It's breath as a spiritual technology.
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  It's a practice that thins the veil so that you can connect
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  deeper to your inner
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  SPEAKER_00: divinity or Christ consciousness.
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  And within the yoga sutras,
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  Patanjali gives us a really beautiful teaching.
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  SPEAKER_00: He says that peace is attained through the regulated flow of the breath.
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  SPEAKER_00: And then later in sutra 2.49 through 2.5,
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  SPEAKER_00: he describes pranayama as this regulation of the breath.
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  Pranayama is about clearing perception so that the mind can
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  hold awareness more steadily.
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  It's about removing the obstructions to clarity so that we can
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  start to see our true nature.
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  Modern science is just beginning to validate what yogis have
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  known for thousands of years.
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  SPEAKER_00: There's a lot of different studies that suggest that
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  SPEAKER_00: regulated breathing can measurably shift stress physiology.
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  Some research even shows that it can lower blood pressure and
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  in clinical mental
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  SPEAKER_00: health settings,
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  SPEAKER_00: pranayama promises short-term symptom relief for anxiety and depression.
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  SPEAKER_00: And what's fascinating is
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  is that yogis were describing these effects long before we had
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  the language of the
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  SPEAKER_00: nervous system,
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  SPEAKER_00: the vagus nerve,
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  SPEAKER_00: or even heart rate variability.
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  They understood that breath is the bridge between the physical
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  body and the subtle
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  SPEAKER_00: body,
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  SPEAKER_00: between the conscious mind and the unconscious mind.
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  SPEAKER_00: And for me,
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  pranayama has been one of the most transformative practices in
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  my spiritual
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  SPEAKER_00: journey.
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  When I first started practicing Kriya yoga through the
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  self-realization fellowship
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  SPEAKER_00: teachings of Paramahansa Yogananda,
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  I learned specific breathing techniques designed to ultimately
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  accelerate our
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  SPEAKER_00: spiritual evolution.
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  And what I experienced is that our breath has the power,
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  real tangible power that
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  to shift our internal state,
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  to clear the mind,
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  and to open us to deeper levels of awareness.
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  And there have been moments when I've been completely
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  overwhelmed in my life,
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  SPEAKER_00: whether I'm anxious,
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  SPEAKER_00: scattered,
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  SPEAKER_00: feeling disconnected,
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  SPEAKER_00: and three minutes of conscious breathing can bring me back home.
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  SPEAKER_00: home to myself,
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  SPEAKER_00: to my center,
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  SPEAKER_00: not because I was trying to force anything,
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  SPEAKER_00: but because I was allowing the breath to do what it's designed to do.
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  SPEAKER_00: And the breath is designed to regulate, to balance and to harmonize.
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  SPEAKER_00: Pranayama teaches us breath is the doorway to consciousness.
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  SPEAKER_00: You know, think about it.
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  Your breath is the only function in your body that operates
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  both automatically and consciously.
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  SPEAKER_00: You know,
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  SPEAKER_00: your heart beats without your involvement,
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  SPEAKER_00: your digestion happens without your direction,
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  SPEAKER_00: but the breath,
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  SPEAKER_00: well,
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  SPEAKER_00: the breath happens automatically when you're not paying attention to it.
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  SPEAKER_00: And yet you can take full conscious control of it at any moment, right?
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  A little bit different than taking control of the digestion or
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  the heart,
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  right?
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  SPEAKER_00: So
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  SPEAKER_00: So this makes the breath,
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  the perfect bridge between the involuntary and voluntary
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  nervous system between the
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  SPEAKER_00: subconscious and conscious between our body and the spirit.
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  SPEAKER_00: So from a yogic perspective, prana is,
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  SPEAKER_00: It's not just oxygen.
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  SPEAKER_00: It's the subtle life force that animates all living things.
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  SPEAKER_00: And when prana flows freely, you feel alive, you feel vibrant and clear.
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  And then when prana is blocked or stagnant,
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  you feel stuck,
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  depleted,
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  or foggy.
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  SPEAKER_00: Pranayama practices work by clearing the nadis,
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  SPEAKER_00: which are subtle energy channels within the body.
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  SPEAKER_00: In yoga,
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  SPEAKER_00: there are said to be over 72,000 nadis,
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  SPEAKER_00: but the three,
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  SPEAKER_00: I guess,
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  SPEAKER_00: most common are Ida,
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  SPEAKER_00: Pingala,
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  SPEAKER_00: and Shishuniya.
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  SPEAKER_00: Ida is the lunar channel.
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  SPEAKER_00: This is cool, receptive, feminine energy.
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  SPEAKER_00: And then Pingala is the solar channel.
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  SPEAKER_00: Think hot, active, masculine.
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  And Shashumna is the central channel where Kundalini energy
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  rises when these two
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  SPEAKER_00: polarities are in balance and in harmony.
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  SPEAKER_00: So when they're balanced, the mind becomes still.
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  The nervous system can self-regulate and awareness can settle
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  to its natural state.
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  SPEAKER_00: Pranayama regulates the body,
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  SPEAKER_00: calms the nervous system,
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  SPEAKER_00: refines the mind,
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  SPEAKER_00: and prepares awareness to
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  SPEAKER_00: for deeper practices of concentration,
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  SPEAKER_00: meditation,
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  and ultimately samadhi or oneness and that bliss that we all
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  love at the end of a
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  SPEAKER_00: yoga practice or if we experience it in a meditation.
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  And pranayama is often used before meditating because it really
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  helps to drop you
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  SPEAKER_00: in and drop you in quickly.
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  What I love about breath work is that it meets you exactly
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  where you are.
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  If you're anxious,
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  there are breathing techniques that will soothe your nervous
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  system.
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  SPEAKER_00: If you're feeling depleted, there are techniques that can energize you.
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  SPEAKER_00: If you're scattered, there are techniques that will help focus the mind.
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  SPEAKER_00: Your breath is always available, right?
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  SPEAKER_00: Like it's free.
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  It doesn't require any equipment,
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  any special location or particular circumstance,
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  but
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  It's with you in every moment waiting to be used as a tool for
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  transformation.
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  SPEAKER_00: So this week,
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  I want to invite you to reflect on what is the relationship you
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  have with your
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  SPEAKER_00: breath?
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  SPEAKER_00: Do you tend to breathe shallow?
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  SPEAKER_00: holding tension in your chest?
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  SPEAKER_00: Or do you breathe deeply, allowing your belly to expand?
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  SPEAKER_00: As women,
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  a lot of times we were programmed to think about sucking in the
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  belly and not
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  SPEAKER_00: letting our belly just hang out,
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  SPEAKER_00: especially in photos.
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  And there's something really magical about women reclaiming
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  this expansion within the belly.
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  SPEAKER_00: And that's something you can practice this week.
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  When was the last time you consciously worked with your breath
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  to shift your state?
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  What would it feel like to use your breath as medicine
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  throughout the day?
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  SPEAKER_00: That is my favorite form of breath work.
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  SPEAKER_00: It is before meeting, before an important phone call.
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  It's when I'm feeling tired at the end of the day,
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  when I still have work to do.
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  SPEAKER_00: That's how I like to use breath work.
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  SPEAKER_00: It's really practical and
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  And something that only takes a couple rounds of breath to
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  totally shift your state.
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  SPEAKER_00: So this week I'm going to do things a little bit differently.
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  SPEAKER_00: I want to teach you three classical pranayama techniques.
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  SPEAKER_00: Each one serves a different purpose.
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  These are three different practices that I use personally all
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  of the time,
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  SPEAKER_00: and they prepare your body for healing.
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  SPEAKER_00: deeper states of awareness.
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  SPEAKER_00: So the first one, Nadi Shodhana, this is alternate nostril breathing.
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  SPEAKER_00: And the purpose is to balance the nervous system and to prepare the mind.
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  SPEAKER_00: This literally translates to purification of the channels.
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  SPEAKER_00: In yoga, it balances the Ida and Pingala.
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  So the lunar and solar currents balancing the left and right
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  hemispheres of the brain.
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  SPEAKER_00: And
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  SPEAKER_00: creates really beautiful harmony before meditating.
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  SPEAKER_00: And the practice is really simple.
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  SPEAKER_00: You just sit comfortably with a tall spine, use your right hand.
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  I like to take my peace fingers and place them at the point
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  between my brows.
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  SPEAKER_00: And then I release my thumb and my pinky finger.
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  SPEAKER_00: And
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  SPEAKER_00: And so you'll start by blocking off the right nostril.
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  SPEAKER_00: Take a deep breath in through the left nostril.
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  SPEAKER_00: You'll hold the inhale.
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  SPEAKER_00: Block off the left nostril with your pinky.
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  SPEAKER_00: Exhale through the right.
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  SPEAKER_00: Inhale through the right nostril,
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  SPEAKER_00: hold it,
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  SPEAKER_00: block off the right with the thumb,
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  SPEAKER_00: exhale through the left,
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  SPEAKER_00: and then begin again.
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  SPEAKER_00: Inhale through the left.
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  SPEAKER_00: Very, very simple.
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  SPEAKER_00: So five, 10 rounds of this alone, very transformative.
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  SPEAKER_00: It will slow your breath down.
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  SPEAKER_00: You will feel less in your analytical thinking mind.
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  SPEAKER_00: You're
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  SPEAKER_00: Breath technique, it doesn't try to elevate you.
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  SPEAKER_00: It neutralizes you.
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  It brings the nervous system back to center awareness so that
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  you can feel more grounded.
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  SPEAKER_00: This is great.
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  SPEAKER_00: Like I said,
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  SPEAKER_00: premeditation,
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  SPEAKER_00: it's great for grounding anxiety at the end of the day,
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  SPEAKER_00: just for regulation.
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  SPEAKER_00: Super simple.
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  SPEAKER_00: Keep that one in your back pocket.
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  SPEAKER_00: The second breath that I want to teach you is the humming bee breath.
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  SPEAKER_00: And this is Brahmi.
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  And this technique,
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  the purpose is to really use a sound and your own vibration.
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  SPEAKER_00: And this was really healing for the vagus nerve.
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  SPEAKER_00: And this
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  SPEAKER_00: technique, it's works less through control and more through resonance.
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  So using vibration to soothe and to self-soothe the nervous
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  system and to quiet the mind.
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  SPEAKER_00: So this humming creates a sensory withdrawal effect.
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  SPEAKER_00: Your attention will naturally turn inward and
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  SPEAKER_00: Research shows that it can increase nitric oxide in the nasal passages,
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  SPEAKER_00: rapidly reducing your stress,
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  SPEAKER_00: also anxiety markers,
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  SPEAKER_00: and enhance your vagal tone through prolonged exhalation and vibration.
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  SPEAKER_00: So similarly,
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  SPEAKER_00: you wanna sit comfortably,
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  SPEAKER_00: you can close your eyes with this,
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  SPEAKER_00: place your fingers gently over your ears,
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  SPEAKER_00: or if you're like in your car,
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  SPEAKER_00: obviously not doing this when you're driving,
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  SPEAKER_00: but you can just keep your hands resting on your knees,
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  SPEAKER_00: that's fine too.
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  SPEAKER_00: Try it with blocking off your ears.
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  SPEAKER_00: It's really a different experience when you do that.
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  SPEAKER_00: So all you do is you take a deep breath through the nose,
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  SPEAKER_00: and then as you exhale,
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  SPEAKER_00: you'll make a low,
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  SPEAKER_00: steady humming sound like a bee.
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  SPEAKER_00: I mean, literally just sounds like this, okay?
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  SPEAKER_00: Hmm.
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  SPEAKER_00: So soothing, even one round of that.
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  SPEAKER_00: So you'll exhale with that vibration,
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  SPEAKER_00: that toning,
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  SPEAKER_00: that sound,
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  SPEAKER_00: and you'll hold that out for the entire length of the exhale.
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  SPEAKER_00: You will feel this vibration in your skull, your face, your chest.
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  SPEAKER_00: you only need to do this three, five, 10 times.
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  SPEAKER_00: And the vibration provides this introspective feedback.
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  SPEAKER_00: The body will feel safe, coherent, and present.
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  SPEAKER_00: It's really good for anxiety spikes, insomnia, emotional overwhelm.
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  SPEAKER_00: When you feel like you don't know what to do, like this is my go-to.
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  SPEAKER_00: It's like a Hail Mary and it's super powerful.
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  SPEAKER_00: And then the last technique,
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  SPEAKER_00: this is another one of my favorites, um, breath of fire.
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  SPEAKER_00: Um,
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  this is one that it said three minutes of breath of fire is the
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  equivalent to 20
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  SPEAKER_00: minutes of long,
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  SPEAKER_00: deep breathing.
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  SPEAKER_00: So with breath of fire,
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  SPEAKER_00: the best way to learn,
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  SPEAKER_00: I always say,
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  place a hand on the belly and then stick your tongue out and
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  pant like you're a
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  SPEAKER_00: thirsty dog.
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  SPEAKER_00: Okay.
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  SPEAKER_00: And I'll, I'll demo for you guys here.
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  SPEAKER_00: It sounds like this
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  And what you'll notice when you do that,
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  your navel will start to naturally pump.
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  So what we wanna do is keep that pumping at that navel,
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  that rhythm,
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  but then close the mouth.
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  SPEAKER_00: So this breath is in and out through the nose.
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  SPEAKER_00: It's an equal inhale, equal exhale,
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  SPEAKER_00: You feel it at the belly.
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  SPEAKER_00: I will say for women,
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  you want to avoid breath of fire when you're on your cycle or
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  even a couple of days
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  SPEAKER_00: leading up.
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  SPEAKER_00: And other than, or if you're pregnant, that's another important note.
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  SPEAKER_00: Other than that, you are good to go.
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  SPEAKER_00: This is one of the most energizing pranayamas.
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  SPEAKER_00: It plugs you in to your strength at your gut, that third chakra.
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  SPEAKER_00: Think
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  SPEAKER_00: personal power, self-esteem, confidence.
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  I love doing this before an important meeting,
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  talk,
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  presentation,
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  sales call.
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  SPEAKER_00: It's really good for those purposes.
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  SPEAKER_00: Anytime you just need like an extra boost,
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  SPEAKER_00: it's like a cup of coffee with a breath,
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  SPEAKER_00: really,
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  SPEAKER_00: really good,
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  SPEAKER_00: really powerful.
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  SPEAKER_00: And actually I want to share one more.
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  SPEAKER_00: So a little bonus one here,
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  SPEAKER_00: the fourth technique,
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  SPEAKER_00: this is,
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  SPEAKER_00: um,
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  SPEAKER_00: really for practicing breath retention and suspension.
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  SPEAKER_00: So this pranayama is called the Kumbaktia breath.
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  SPEAKER_00: And this really the purpose it's to expand awareness and
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  It's to tap into stillness and cultivating neutrality and like
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  a zero point within the mind.
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  SPEAKER_00: So this is explicitly named actually in Yoga Sutra 2.5.
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  SPEAKER_00: And this is the suspension between breaths where Patanjali teaches,
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  SPEAKER_00: you know,
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  SPEAKER_00: this pranayama transcends internal and external objects.
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  SPEAKER_00: with stillness of prana,
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  which can help the cessation of mental fluctuations and will
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  also help to access
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  SPEAKER_00: subtle awareness beyond thought.
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  Modern science even shows that breath retention can increase
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  our CO2 tolerance,
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  SPEAKER_00: improve respiratory efficiency.
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  SPEAKER_00: But like yogically speaking,
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  SPEAKER_00: this is a practice of cultivating neutrality,
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  SPEAKER_00: that zero point,
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  SPEAKER_00: the space between breaths where the mind naturally becomes still.
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  SPEAKER_00: So you can practice this very easily as any pranayama.
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  SPEAKER_00: You just will start by inhaling slowly and deeply through the nose.
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  And then once you get to the top of that inhale,
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  you'll hold the breath comfortably.
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  SPEAKER_00: You know,
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  you don't need to strain and maybe just hold it for a count of
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  five and then you'll
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  SPEAKER_00: exhale slowly through the nose and
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  SPEAKER_00: And you'll empty the lungs all the way out.
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  And then once they're completely empty,
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  you'll hold that breath out for another count of five.
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  SPEAKER_00: And then you can repeat.
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  So this is also in Kundalini recognized as the one minute
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  breath where you can work
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  SPEAKER_00: up to a 20 second inhale,
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  SPEAKER_00: a 20 second hold,
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  SPEAKER_00: 20 second exhale,
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  SPEAKER_00: 20 second hold.
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  SPEAKER_00: Did I say that right?
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  SPEAKER_00: 20, 20, 20.
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  SPEAKER_00: I might've done that too many times.
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  SPEAKER_00: You get the point.
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  SPEAKER_00: As you practice, notice the stillness and the pause.
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  SPEAKER_00: So that's really what makes this technique different than the rest is you
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  experience this point of total fullness at the top of that
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  inhale and then total
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  SPEAKER_00: excavation,
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  SPEAKER_00: like empty death.
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  SPEAKER_00: Everything's gone.
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  SPEAKER_00: That breath is totally out of your system.
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  And it's really fascinating just to witness like what is your
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  body and your mind's
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  initial reaction when you're holding that fullness and then
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  when you're holding
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  SPEAKER_00: that complete emptiness.
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  SPEAKER_00: So try it out.
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  SPEAKER_00: Never force the retention.
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  SPEAKER_00: If you feel strained or dizzy, return to natural breathing.
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  SPEAKER_00: My hack for anytime you feel lightheaded or dizzy from breath work,
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  SPEAKER_00: if you're new to practicing,
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  SPEAKER_00: just take your peace fingers and point them down.
• 17:06
  SPEAKER_00: That mudra can help ground your energy if you get a little flighty.
• 17:11
  SPEAKER_00: So good to know.
• 17:12
  SPEAKER_00: That's it.
• 17:13
  Those are four simple,
• 17:14
  some of the most powerful breathing techniques that
• 17:18
  that you are going to love,
• 17:20
  integrate them throughout your day and your week.
• 17:23
  SPEAKER_00: I hope you try them out.
• 17:25
  SPEAKER_00: Let me know if you have more questions on them.
• 17:27
  I always love to teach breath work anytime I'm teaching yoga or
• 17:31
  workshop because it just works.
• 17:33
  SPEAKER_00: It works so quickly, so powerfully, and everybody always loves it, right?
• 17:38
  SPEAKER_00: So in closing,
• 17:40
  there's something really beautiful about realizing like the
• 17:43
  tool that we've all
• 17:44
  SPEAKER_00: been seeking that we didn't even realize we've been seeking is within us.
• 17:49
  SPEAKER_00: There's nothing we need outside to regulate our nervous system,
• 17:52
  SPEAKER_00: to calm our mind,
• 17:53
  SPEAKER_00: to access these deeper states of awareness.
• 17:56
  SPEAKER_00: All we need is our breath.
• 17:58
  SPEAKER_00: Pranayama is the practice of remembering that the breath is sacred.
• 18:03
  SPEAKER_00: It is a spiritual science.
• 18:05
  SPEAKER_00: Every inhale is receiving life force energy from the universe.
• 18:10
  SPEAKER_00: Every exhale is an
• 18:17
  SPEAKER_00: is a doorway to stillness.
• 18:20
  SPEAKER_00: So throughout the week, practice these different techniques.
• 18:24
  SPEAKER_00: Notice how they shift your state.
• 18:26
  SPEAKER_00: Notice how they clear your perception.
• 18:28
  SPEAKER_00: This is the spiritual science of breath.
• 18:31
  SPEAKER_00: It is the bridge between body and spirit.
• 18:34
  SPEAKER_00: This is how we prepare consciousness to rest in its own
• 18:39
  SPEAKER_00: Christ consciousness.
• 18:41
  SPEAKER_00: Thank you so much for listening to Through the Veil.
• 18:43
  SPEAKER_00: Next week,
• 18:44
  SPEAKER_00: we are exploring the fifth limb,
• 18:47
  the practice of withdrawing the senses and turning our
• 18:50
  awareness even further
• 18:52
  SPEAKER_00: inward.
• 18:52
  SPEAKER_00: So you can tell each of these podcast episodes,
• 18:55
  they're like layering on top of each other and we're just going
• 18:58
  to go deeper.
• 18:59
  Make sure you subscribe on Substack if you want to book an
• 19:02
  energy healing or a
• 19:03
  SPEAKER_00: consult with me.
• 19:04
  SPEAKER_00: All of the links are in the show notes below.
• 19:07
  SPEAKER_00: Have a beautiful week working with the sacred power of your breath.
• 19:11
  SPEAKER_00: Om, peace, amen.