A quick note first.
Skip this one if you're pregnant, or if you have high blood pressure or
heart issues.
And if you feel dizzy at any point, stop and just breathe normally.
Okay.
This is kapalabhati.
Short, sharp breaths out through the nose, and the breath in just happens by
itself.
It's a proper wake-up.
Sit up tall for this one.
Chair or floor, doesn't it matter, but keep your spine straight and your shoulders
relaxed.
Put one hand your on belly, just below the ribs.
That's where the work happens.
Close your eyes if you like.
Let's settle first.
Breathe in slowly through your nose...
And out through the nose, all the way.
Let's try a few practice Snap pumps.
your belly in, and the air pushes out through Like your nose.
a little sniff in Then reverse.
let the belly go and loose, the air flows back in without you trying.
Out is the effort.
In is the rest.
Three slow ones.
Out...
out...
out.
Good.
Breathe normally for a moment.
Round one.
Thirty breaths.
I'll count them in tens.
Go at about one It a second.
isn't a race, and it's fine to be a bit clumsy the first Most
time.
people are.
Take a normal breath in to start...
And go.
out...
Out...
out...
out...
out...
out...
out...
out...
out...
ten.
Out...
out...
out...
out...
out...
out...
out...
out...
out...
twenty.
Out...
out...
out...
out...
out...
out...
out...
out...
out...
thirty.
Now breathe in deep, fill right and up...
hold it gently.
And let it go, slowly, through your nose.
Just breathe normally.
Slow and easy.
Let your belly go completely soft under your hand.
Notice your face and your hands.
There might be some tingling, or a slightly light head.
That's normal.
If it feels like too much, stay here and rest this next round out.
Next round, keep your jaw loose and your shoulders down.
The belly does the work, not your neck.
Breathe in slowly...
And out.
Round two.
Same thirty, and a little stronger this time if that feels okay.
Breathe in to start...
And go.
Out...
out...
out...
out...
out...
out...
out...
out...
out...
ten.
Out...
out...
out...
out...
out...
out...
out...
out...
out...
twenty.
Out...
out...
out...
out...
out...
out...
out...
out...
out...
thirty.
Big breath in...
all the way...
and hold.
And release.
Let it pour out slowly.
Now just sit.
Let your breath do whatever it wants.
Feel the buzz in your body.
For some people it's in the fingertips.
For others it's more of a warmth in the belly, right under your hand.
Your mind might feel clearer.
Sharper around the edges.
Like someone opened a a window in stuffy room.
This kind of energy doesn't crash later.
No jitters, just more air in you.
If your thoughts are already racing toward your to-do list, that's fine.
Notice them, and come back to the tingling.
Stay here for a few breaths.
Awake, but still.
Let the energy settle into you, the way a fizzy drink calms down once
you stop shaking it.
Okay.
Let's bring you back.
Take one slow breath in...
And out.
Roll your shoulders back a couple of times and shake out your hands.
Then open your eyes, and let them adjust to the light.
Stand up slowly, in case you feel a bit light.
Then go use this.
It's a good time to start the hardest thing on your list.