Dramatically calm your fear, anxiety, and reduce your stress in just one minute.
Anxiety Reduction begins in 1-minute
Benefits of One-Minute Breath:
- Optimal cooperation between the right and left hemispheres of the brain
- Dramatically calms anxiety, fear and worry
- Openness to feeling one’s presence and the presence of spirit
- Deepens intuition
- The entire brain works better, including the old brain and the frontal hemispheres
Yogi Bhajan, master of Kundalini Yoga taught that if you practice the
One-Minute breath you will change your mood; why suffer with
anxiety when you can begin to self-regulate naturally?
When you master the One-Minute breath for 11-minutes, and then
practice it for 40 days you will master your breath and help relieve your
How to do One-Minute Breath:
Sit in easy pose on the floor with crossed legs, or sit in a chair; maintain a straight spine. Eyes are closed and relaxed.
Always remember to tune in with the Adi Mantra:
Ong Namo Guru Dev Namo (I bow to the infinite energy of all of creation, I bow to the divine teacher within and the sages that came before)
20 seconds to inhale (begin with 5 seconds, and build slowly)
20 seconds hold (begin with 5 seconds, and build slowly)
20 seconds to exhale (begin with 5 seconds, and build slowly)
Open your abdomen, heart center, and draw the breath all the way to the collar bone on the inhale, suspend the breath, exhale slowly and controlled, ending with drawing the navel point in.
Smooth, even, controlled. Be patient! It takes practice.
Although the directions are simple, it is not so easy to do, especially
over the course of several minutes. Start with 3 breaths per minute (3 15-second breath) by inhaling for 5 seconds, suspending your breath for 5 seconds, and exhaling over 5 seconds.
Practice for 3 to 5 minutes and build up to 11-minutes or 31 minutes.
I have personally found the One-Minute breath to be quite challenging, and have not fully mastered it as yet. I can usually do two or three minutes of inhaling 20 seconds, suspending 20 seconds, and exhaling 20 seconds only for one or two cycles (or minutes), then it gets more challenging.
I find it better to start off with 15 second cycles (5, 5, 5) to begin and get my rhythm going, and only then do I increase the time to 10 seconds, not the full 20. Take it one step at a time and master it before moving forward.
Take time to retrain your brain so that it serves you, not the other way around.
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