YOGA HEAL

Yoga in the West is commonly practiced as Physical exercise or alternative medicine, rather than as the spiritual self-mastery meditation skill it is more associated with in the East

BELLY BREATH EXERCISES
Belly breath exercises are simple ways to deepen breathing and to cleanse the lungs. It relaxes you and directly reduces many of the symptoms of anxiety and panic. It can be both the first step in mastering panic and the first step in learning meditation. These exercises will also increase energy and decrease tension. Plan to practice Belly Breathing once a day, starting with five minutes. Then, gradually increase the time up to about 15 minutes. Lie flat on your back to get a proper deep breathing: Lie comfortably on your back with a pillow under your head with your knees bent and your back flat to reduce strain by tucking them under the neck and knees.. You can stretch your legs out if that's more comfortable. Place one hand on your belly. Once you're comfortable, you can start the exercise. Inhale while you slowly count to 4. Expand your belly as much as you can – like a balloon and you can feel your belly expand. Then, exhale to the slow count of 4, just letting all the air out of the belly. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products
Repeat the belly breathing to the slow count of 4. When your mind wanders, just gently bring your attention back to the counting and belly breathing. After you have practiced this exercise for a week, try doing Belly Breathing in sitting position. Then, try it at different times during the day, even when you are standing. Notice that it is very relaxing. Once you have proper practiced (mastered) your Belly Breathing, you can use it when you have symptoms of anxiety or panic. Many of the "scary sensations" of panic are related to "hyperventilation", which simply means rapid breathing. Also, during panic, people tend to breathe from the chest instead of from the belly. Breathing rapidly from the chest increases anxiety. Breathing slowly from the belly lowers anxiety and reduces many of the "scary sensations" of panic.

Humming breath exercises

The humming bee breath is also known as Brahmari pranayama, pleasant vibrations that occur throughout this breathing exercise are often very soothing, and can help calm the nerves. Inhale deeply from both nostrils. Use the index or thumb fingers to block the ears and when you exhale, try to produce the humming sound of a female bee from the mouth and nose and feel the vibrations of this sound in the head and neck region.

Instructions
1. Sit straight up, with your chest and abdomen open.Close your eyes and concentrate on your breathing.
2. Breath through both nostrils in a long and steady breath. Keep your lips closed, but the back of the mouth cavity open and Hold this breath for a moment.
3. Breath back out through your nostrils with humming gently. Push in at the upper abdomen and keeping your chest still and your jaw relaxed.
4. Repeat for several breaths (it is best to do about two to three minutes). Hum on every exhalation, until the vibrations should spread throughout your face.

Tips & Warnings
This breathing exercise is best performed while humming during both the inhalation, and exhalation. Humming during the inhalation, however, takes practice, it requires conscious control of your palate, which creates the humming through vibration.

Brahmari pranayama procedure
1. Partially close your glottis(The opening between the vocal cords at the upper part of the larynx) as you inhale through both nostrils, making a snoring sound
2. Now exhale little by little, emitting a sound like a humming bee.
3. Humming as you exhale allows you to spin out your breath and make a longer exhalation.

Benefits of Brahmari Pranayama
Pranayama develops a deep connection with the flow of life force (Prana) throughout your body. Further, Brahmari helps reduce stress, strain and anxiety, expand joy and let to relax both physically and mentally. Moreover, the inhalation clears and vibrates the throat. Other benefits of Brahmari include:
1. Invigorates(fill with life and energy) the thyroid gland increasing metabolism.
2. Balances hormonal secretion.
3. Triggers serotonin release, resulting in balanced moods, that is involved in sleep, depression, memory, and other neurological processes.
4. Helps in balance blood sugar
5. Helps in oxidizes fats in the body
6. Very good for Alzheimer’s disease(Alzheimer's is a brain disease that causes problems with memory, thinking and behavior. Symptoms usually develop slowly and get worse over time, becoming severe enough to interfere with daily tasks.)
7. Brahmari pranayama has helped cure migraine in the majority of sufferers.
8. Practices like Brahmari pranayama act on the brain and produce quick and lasting relaxation.
9. Brahmari pranayama is extremely beneficial to heart patients because it helps in maintain overall working of the cardiovascular system.