Breath of Life

The sanskrit word for breath is prana, which also means life. Prana can be translated as the breath
of life.
Breath is life and life is breath. There is no difference between the two.
~ Yogi Bhajan
Our breath is constantly rising and falling, ebbing and flowing, entering and leaving our bodies. Full
body breathing is an extraordinary symphony of both powerful and subtle movements that massage our
internal organs, oscillate our joints, and alternately tone and release all the muscles on the body. It is a
full participation with life.
~ Donna Farhi
We spend most of our time caught up in the memories of the past or looking ahead to the future, full
of worries and plans. The breath has none of that other-timeness. When we truly observe the breath,
we are automatically placed in the present. We are pulled out of the morass of mental images and into
the bare experience of the here and now. In this sense, breath is a living slice of reality. A mindful
observation of such a miniature model of life itself leads to insights that are broadly applicable to the
rest of our experience.
~Henepola Gunaratana
There are those who inhale and exhale the breath but do not take in energy and there are those who
take in a lot of energy in just a few breaths. You must have training in the practice of unifying yourself
with the enegy when you breathe in the air. This is the secret of yoga, the very essence. Inhalation and
exhalation are only the mechanical parts of the practice, the outer form.
~ Vimala Thakar

Quantity and quality of breath is the foundation of a vital and creative life.
We all breathe but do we experience breathing? The Prana is the life force in the air that animates
physical matter. By making the breath slow, deep and conscious, we make the best use of the pranic
energy. The results are released tension allowing calmness to returns to the mind and a new awareness
and insight is revealed.
In this session we will experience our breath on different ways and talk about the purpose and benefits.
Long Deep breathing,
Bastrica
Kapalabati

Long Deep Breathing

Conscious Breathing
This is the practice of inhale as long and deep as your can and exhaling as much as you can. This is also called
mechanical breathing. Yogi Bhajan says that 31 minutes of mechanical breathing daily can give you better
health than you ever had before. It will give you strength beyond understanding. It can give you answers for
every question. Because you live by the breath and you die by the breath. So you must enjoy the breath.
Introduction to long deep breathing:
The list of benefits of practicing deep breathing is long in
contrast to paradoxical breathing which is breathing from the
chest, with the abdomen tucked. Deep breathing relaxes and
calms the mind and body. It oxygenates the brain and tissue
inhibiting cancer growth. It purifies the lungs by allowing air
to fill all air pockets completing the full exchange between
oxygen intake and waste elimination. This full breath also
helps in alkalinizes the blood for better health.
Practice:
Sitting comfortably with a straight spine. Inhale deeply into
you belly through the nose.
Stage 1: hands on belly: feel the belly expand on the inhale
and tighten on exhale
Stage 2: One hand on the belly and one hand on the ribs:
Inhale into the belly feel the belly expand) continue the
inhale into the chest and feeling the ribs expand. On the
exhale, feel the chest come down and the belly tighten
towards the spine.
Visualize it like a glass of water filling from the bottom up
and emptying from the top to bottom.
This can be practiced lying on your back.
Close eyes and rest. Make a mental note of your experience
Repeat deep breathing with a 4 count breath. Inhale for 4,
hold 4, and exhale 4.
Start with three minures and work your way up to 11 minutes daily.
You may also incorporate the use of affirmation and visualization during this practice.

Benefits of Long Deep Breathing:

Relaxes and calm due to parasympathetic
Increase prana flow
Increases lung capacity
Release buildup of toxins in lungs
Alertness in brain
Stimulates pituitary

Cleanses blood
Increase vitality
Emotional and physical healing
Aids in breaking subconscious habits
Develops the habit of breathing
consciously
Promotes the inner connection with
universal consciousness

Frequency of breath 8 cycles, 4 cycles, 1 minute Breath

Stress causes tension and poor shallow and erratic breathing.
Emotion tension creates an armor within our body deep breathing allows to release of this armor and
as the armor decreases our sensitivity increases.
Breath retention also helps to train us to use good judgment under pressure.
Normal rate: Men 16-18 women 18-20 cycles per minute.
At 8 cycles per minute
4 cycles per minute
feel more relaxed
5-5-5
Relief from stress
Positive shift in mental
Increase mental awareness
function
Healing process are
Increase visual clarity
elevated.
Body sensitivity
Pineal and pituitary
coordinated
Relieves Stress

1 cycle per minute

20-20-20 or 15-15-15-15
Dramatic calmness of
anziety, fear, worry
Intuition develops
Whole brain works.

Bastrica:
There is no focus on the belly, just on the diaphragm and lungs. Studies say that we use only 1/3 of our
lung capacity. This breath will be using all of its capacity.
With a powerful breath through the nose, the inhale is 2 seconds in duration in and with no pause,
the exhale is 2 seconds out in duration. The focus is on the nostrils.
Prescription: Start with 5 breath cycles and slowly work your way up to 25 to 50 breath repetition as
part of a therapeutic protocol. Once in the morning before breakfast and once in the evening before
dinner. This practice must be done on an empty stomach (30 minutes before eating or 2 3 hours after
eating)
Contraindications: Heart Problems and High Blood Pressure: must to the breath slower with less
intensity.

Kapalabati Pranayam:
This is a powerful breath that brings healing to the physical body, mental body and emotional body. It
balances stress and it increases adrenaline. This breath is a variation of Breath of Fire and is performed
one exhale per second.
To practice this powerful rhythmic breath the focus is on the navel point. Inhale to begin, then as you
exhale, pull the navel to the spine. The air is pushed out through the nose. Feel the power in your belly
and chest as the breath moves through you. Practice one exhale per second for a duration of 1 minute
totaling 60 breaths.
Keep your chin slightly tucked in so you do not get dizzy and keep your inhale and exhale equal and
powerful.

Release toxins and deposits in the lungs

Cleanses the blood, mucus lining and cells
Expands lung capacity
Increase physical endurance
Adjust Electromagnetic Field
Strengthens Navel Chakra

Reduce addictive impulses

Boost Immune System
Promotes synchronization of the
biorhythms of the body system
Warms up the body, activates the brain

Prescription: Start with one minute which will consist of 60 repetition.

The goal is to reach 15 30 minutes daily.

Kundalini Yoga Exercise for the Lymphatic System and

Healthy Breasts (A Call to Women, p 168)
This set of five exercises can be practiced daily (or at least four times weekly) to improve the lymphatic
circulation to the breast area. As you do them, visualize your lymphatic and immune systems powerfully
cleansing and protecting your breasts.
1. Sit cross-legged, extending the middle finger out from each hand
with the other fingers curled into the palm and the index finger held
down by the thumb. Begin rotating the arms backward in small
circles, keeping the elbows locked, with powerful deep breathing.
After 2 minutes, make the circles as large as possible and faster,
with an even deeper breath. Continue one more minute.

2. Sit cross-legged and join the hands in Venus lock (interlaced)

behind the head. Like a grinding wheel, roll the total spine around
on the hips in a counter-clockwise rotation by working the
abdomen. Roll down to the bottom and around in a deep circular
movement. Continue for 3 minutes.

3. Sit cross-legged and place your

thumbs on the pads at the base of
your little fingers. Extend your
arms out parallel to the ground with
the palms facing down. Alternately
begin to raise one arm up to 60
degrees while the other arm goes
down 60 degrees. Continue the
motion quickly and powerfully for
3 minutes. Inhale as the left arm
comes up; exhale as the right arm
comes up.
4. Still in a cross-legged position
with the arms parallel to the
ground, Curl your fingers into fists,
with the thumbs pointing up. Twist
from side to side. Inhale as you
twist to the left, exhale as you twist
to the right. Continue for 1-2
minutes.

5. Sit on your heels. Make the

hands into fists with the thumbs
inside. Powerfully pull one arm
back while the other extends
forward. As each arm is extended
its full length, the fingers open up
as if they were grabbing something.
They close quickly and then pull
very powerfully towards the body.
Inhale as each arm comes forward;
exhale as you pull it back. Imagine
you are pulling your future to you.
Reach and grab it. Breathe
powerfully in and out through your
nose.

Putting it all together.

Sit in a quite place with a straight spine
Relax into your body
Connect with your breath and begin long deep breathing for 3 minutes.
Do 10 cycles of Bastrica breath
Pause 30-60 seconds
Do 1 minute of Kapalabati (60 breath cycles)
Pause 30 -60 seconds
Repeat 3 times
Do Yoga for lymphatic system and Healthy Breasts starting with 1 minute per exercise increasing to 3
minutes each.
End by laying on your back to integrate the prana for maximum healing.
Sat Nam (true self)

For further information on healing breath protocols, yoga and meditations

practices for balancing the body, mind and soul
contact Marise Foster @ marise@fosterlife.com 905-960-LIFE (5433)

Marise Foster
Certified Professional Cancer Coach
Registered Holistic Nutritionist
Registered Yoga & Meditation Instructor
Integrated Energy Therapy Master Instructor

905-960-LIFE (5433)
marise@fosterhealthylifestyles.com
www.fosterhealthylifestyles.com