Niyantrit Shwas (Coherent/Rational Breathing) for Calm, Breath Practice

Breath Practice Considerations

This is the first introduction to Beginners' Pranayama, Breath & Balance for an actual breath practice. Keep in mind, the following practices are for general informational purposes. In order to experience a more defined scope of what may work best for you as an individual, it may require more external research outside of this community or by visiting a guide in your local environment for in-person experiences before conducting at home. Some individuals feel comfortable conducting breath practice at home from the very beginning. Be sure to take into account your state of health or condition before breath practice, and always refer to your licensed healthcare provider if you have existing conditions that may not be conducive to practice, or you experience abnormal discomfort while conducting breath practices. In my experience, it has been recommended that breath practice should not be conducted exactly after eating a meal, Assisting Inner Balance Through Yoga, Pranayama and Meditation. Similar to when exercising, if you have eaten, consider waiting a while before conducting breath practice. If you feel that you would like to conduct breath practice at any given time, even exactly after eating a meal, this is solely up to an individual but probably isn't most beneficial.

Niyantrit Shwas, Breath Practice for Calm

The first introduction to breath practice is Niyantrit Shwas. This is a more simplistic start to breath practice. With breath practice, the discussion of ratios will be listed. Meaning, for the following examples, the suggested ratios are the duration of inhalation and then, the exhalation of the breath. For a beginner, they may start with practice by the ratio of a 1-count inhale and a 2-count exhalation (Ratio 1:2). Meaning, that there will be an exhalation~for twice as long~as the inhale. Beginning with the completion of three rounds may assist an individual in becoming more familiar and connected with their body. As a beginner, it's beneficial to begin with simpler ratios and gradually extend practice if that's within individual comfortableness. Always pay attention to the body's response to avoid overexertion and abnormal discomfort.

Niyantrit means Controlled (Coherent/Rational) and Shwas means Breath. Breathing practices are an ideal place to start for beginners before introduction to more in-depth Pranayama. Although the below practices will be more simplistic, they are known to be extremely efficient in assisting with the support of complementary change in the body and mind by calming the nervous system and positively clearing the mind of thought. The first ratio below simply begins by inhaling through the nose, next, exhaling twice as long through the nose as the inhale, and then, the following ratios extend accordingly. There's also another standard ratio with this particular breath practice for a 1-count inhale, and 4-count exhale or to exhale~4 times as long~as the inhale, but for beginners, the adjustment of ratios may be more accommodating as follows:

Avoid forceful inhalations and exhalations with this practice. Breathe with an accommodating, extended pace.

First Ratio/Duration, 3 Rounds (Ratio 1:2)

Begin with exhaling all the air from the lungs through the nose in an appropriate, relaxed position, then:

1 count inhale, and a 2 count exhale

Afterwards, return to normal, relaxed breathing and check in with the body and mind's response by awareness of how you are feeling. Do you feel calmer and more relaxed? Was the practice challenging? Do you feel breath practice is right for you? Do you feel more practice and application is needed to improve your experiences in the future? Is your body able to smoothly transition back after completing this ratio or duration?...

Second Ratio/Duration, 3 Rounds (Ratio 1:2)

Begin with exhaling all the air from the lungs through the nose in an appropriate, relaxed position, then:

4 count inhale, and an 8 count exhale

Third Ratio/Duration, 3 Rounds (Ratio 1:2)

Begin with exhaling all the air from the lungs through the nose in an appropriate, relaxed position, then:

5 count inhale, and a 10 count exhale

Fourth Ratio/Duration, 3 Rounds (Ratio 1:2)

Begin with exhaling all the air from the lungs through the nose in an appropriate, relaxed position, then:

8 count inhale, and a 16 count exhale

Reminders

Understand that engagement with the above is of sole discretion. Refer to the beginning of this post for some general considerations regarding breath practice. Initially, searching for a local qualified guide may be most beneficial for a more personable monitored experience, especially considering the state of health or condition. Inquire with your licensed healthcare provider if there are any existing conditions that may not be conducive to practice, being that only a few are mentioned in this community or on this site. Visit Variances/Differences of Breathing to understand how different each individual's body can be, which will determine adjustments or growth in ratio/duration for breath practice.

Now that you have been introduced to the Shamvat or Calming Practice, Niyantrit Shwas, Controlled (Coherent/Rational) Breath, what are your thoughts?

This information is provided for general informational purposes and is not a substitute or definitive to replace physicians' care.

Balance Maintained

The Elements

Niyantrit Shwas (Coherent/Rational Breathing) for Calm, Breath Practice