Beginner Pranayama - Relaxation Exercise | 15 Second Gently Increasing Breath-Holds | Simple Calm

Increase productivity, performance, and overall well-being while relaxing deeply into this powerful breathing exercise.

This video introduces you to the breathing technique at a beginner's pace - in 6 rounds. You'll be taking 35 Deep Circular Breaths, followed by an Extended Breath Hold. The Breath-Hold gradually increases by 15 seconds each round.

No worries about breathing through your nose or mouth for this exercise. Just do whatever is most comfortable for you.

Round 1- Breath-Hold ⏱ 45 Seconds
Round 2 - Breath-Hold ⏱ 1 Minute
Round 3 - Breath-Hold ⏱ 1 Minute 15 Seconds
Round 4 - Breath-Hold ⏱ 1 Minute 30 Seconds
Round 5 - Breath-Hold ⏱ 1 Minutes 45 Seconds
Round 6 - Breath-Hold ⏱ 2 Minutes

!!! THE BREATH HOLD TIMES ARE MEANT ONLY AS A GUIDE - IF YOU FEEL THE URGE TO BREATHE BEFORE THE DESIGNATED TIME - YOU SHOULD GO AHEAD AND TAKE A BREATH !!!

You can also pause the video and extend the Breath Hold, if you are comfortable. With practice, your breath retention ability will likely increase.

// BENEFITS

Scientific studies have proven that this form of breathing makes your blood more alkaline and can help the body deal with other negative stressors better in the long term and in everyday life.

Consistent practice offers many potential benefits, including:

⚕ Boosting your immune system
⚕ Improving concentration
⚕ Improving your mental well-being
⚕ Increasing willpower
⚕ Increasing your energy
⚕ Managing some fibromyalgia symptoms
⚕ Relieving some symptoms of depression
⚕ Relieving stress
⚕ Improving sleep

There are multiple forms of calming breath retention exercises on this channel from beginner to advanced versions.

// SOCIAL

#HandsOnMeditation

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________________________

I hope you enjoy this deep breathing exercise. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.

Warm Regards,
Peter

Voice-over: Matthew Hall

* DISCLAIMER: Don't do the breathing exercises in water or while operating any vehicle. Always practice sitting or lying down in a safe environment. Tinnitus symptoms may appear as a result of pushing too forcefully during the breathing exercise. If this happens, reduce the number of practice rounds and soften your breaths. It’s important to increase gradually, not forcefully.

0:00 - Intro
0:32 - Round One
3:38 - Round Two
6:56 - Round Three
10:30 - Round Four
14:20 - Round Five
18:24 - Round Six

[Milkybar]

Can you re do this one like the old one? The old one counted the breaths to 35 and then no talking during the breath holds. Really struggling to get back on track with my breathing after that one got taken down. It was perfection and transformed my life

[luxhettiyadura]

Thank you for sharing these valuable resources. This has been very helpful to calm my nervous system. Your efforts to heal human souls is reaching the far coners of this plant. Thank you. May this love you give away so freely return to you in abundance. ❤

[gypsy]

Whoa wasn’t expecting such an intense session…the prickly feeling in the hands and feet, the waves of heat circulating all over the body…and the light headedness and this is the first time I have really enjoyed rather than dreaded the empty lung apneas…pleased to say did it all the way through and no movement in the abdomen or the gut feeling of needing to breathe. I also did the root lock during the breath holds, not sure if that made it easier or altered my experience of this guided session. Look forward to the advanced version🙏🙏

[patricktroyer]

I really like this version of the breathing technique! It’s been so helpful with ptsd.

[pattooyogeshwar]

Feel more relaxed after a stressful day. Thank you

[williamnoguera]

The best breathing exercise.🎉Thank you.

[joumanahbous]

Please advise if we can do this breathing technique while sitting. Thank you.

[johan]

This is a great guide for me as beginner. I am little confused if the hold should be on inhale or exhale? Does it matter? I am much better to hold on the inhale compare to exhale.

[SeptLibra]

I don't know how to breathe into the abdomen.... I find it difficult n a little uncomfortable. Do u breathe out through the mouth or nose? U never mention anything at the beginning of session. Please advise. Thanks. I m new at this

[gouravsoni]

Quick question

Is it safe to hold your breath?

If I am not wrong in this we are holding post exhale but entire life I did long inhale and hold which one is correct?

[Melanie-gopl]

I found this meditation to be calming and relaxing. However, I felt really cold is this normal. I would love to know. Thanks😊

[kingdunos]

what does this help with? at first i was thinking it’s bad because of the breathing fast and heavy, but i see it’s quite helpful, not sure what for though

[regzianscity]

Does it helps to improve our brain, focus and concentration
i am Kind of average guy in study and i want to improve my mind by doing this breathing pranayama to be more focused, improve brain and concentration cause i want to study hard and want to be good at it 😢
is this useful for it if i done in every morning and before sleep ?

[intuitivelymagician]

How long should you do this until you move to the advanced breathing

[deepsunil-dec]

Why 30 repetition of fast breathing help in this technique why we do 30 ? Not less than 30?

[JeffLevitch]

has anyone ever mentioned that they stopped breathing and fell asleep? or lost consciousness? on the hold without breathg... I did, ,, then woke up suddenly gasping for breath... very scary...

[PabloTheOne]

Remember to breathe from your diaphragm. Not the lungs and not the belly, but the diaphragm.