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and exhalation by a count of one, up to the count of 8. Do not strain on any account. Feel the abdominal breath becoming slower, deeper and lighter. If you cannot reach the count of 8:8, maintain the count you can perform comfortably. Be aware of the subde nature of the breath. Commence yogic breathing with the ratio of 6:6. Allow this ratio to become stable. Increase the duration of inhalation and exhalation by one count. Do not constrict the throat. As each count becomes stabilized, increase the ratio by one until you reach the count of 10:10. If this ratio is beyond your capacity, maintain a comfortable count. As the inhalation and exhalation become longer, feel the breath becoming lighter and deeper. Feel the lightness of the breath in the nostrils. Continue for a few minutes more. Discontinue yogic breathing and switch back to normal breathing Bring the awareness back to the physical body, to the external sounds, and open your eyes.
Extended exhalation Inhalation is an active movement, whereas exhalation is a passive movement of relaxation, a state of repose. The heart beats more slowly during exhalation than during inhalation. By slowly lengthening the exhalation, the state of relaxation arises, bringing many benefits to the physical and mental levels. While extending the exhalation, the abdominal muscles are contracted, which has a strengthening effect. Extended exhalation also lessens pain, as in crying and sobbing, which produce slightly extended bursts of exhalation. This is nature's way of dulling pain, both physical and mental. The following practice will help in times of stress as well as in the practices of classical pranayama with advanced ratios.
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