Find your inner calm with this simple pranayama

Magazine columnists and Zen yoga teacher Scott Hutchison-McDade shares a simple pranayama exercise for relaxation and wellbeing

We live in a world full of stimulus with a constant barrage of phones ringing and alarms sounding.

We often feel so consumed, living in a state of preputial alert. It’s absolutely exhausting and, over time, it can have negative consequences with our mental and physical wellbeing.

The majority of people feel that finding peace is something outwith their reach and reserved for yogis and hippies that are stereotypically disconnected from the real world and living on the fringes of society.

I have spent many years chasing peace, searching for external factors to help me find my internal calmness.

I seriously over-thought the whole process, always thinking I had to move mountains to find my nirvana.

The fact of the matter is that everything we need we already have inside. It’s about learning to tune into our minds, bodies and particularly our breath.

Conscious breathing is life changing and it doesn’t cost a penny, it doesn’t require any special equipment just time and dedication.

I’m going to teach you a breath that is so simplistic but so deeply transformative that, with time, it can have a positive impact on your mental and physical wellbeing.

This breath can be used anywhere at any time you can have your eyes open or closed. You can be seated or can lay flat, ideally without a pillow behind your head.

Instructions for Equal breath or Sama Vritti Pranayama

Sit in a chair or in easy posture or lie flat

Place your hands on your belly

Take a nice big inhale and exhale through your nose

Now inhale to the count of 4

Exhale to the count of 4

It’s important that we keep our breaths even and steady and modify this practice to suit, we never want to be gasping for a breath, you can increase or decrease the count ensuring the inhale and exhale are always even.

Practice for 3 – 6 minutes at a time several times a day or as needed.


**Please consult your doctor first if suffering from a health condition as this type of breathwork may not be suitable for people with asthma or other conditions.

About lyndahamiltonparker 528 Articles
Lynda Hamilton Parker is an award-winning PR consultant, journalist, editor and publisher based in Scotland. She is the founding publishing editor of Good Health Magazine.

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