90 Days of daily Yogic breathing technique

[Arnold666]

Read The Science of Pranayama by Swami Sivananda Saraswati, Light on Pranayama: The Yogic Art of Breathing by B.K.S Iyengar and Power Pranayama by Dr. Renu Mahtani.

[Arnold666]

https://www.udemy.com/breathing/?couponCode=BREATHISLIFEAXV3 Take this course and than say goodbye to your old life and to the autonomic nervous system cause now it's on manual and you controle it.

[lennart]

Thank you so much bro.

I definitely will test some of these and I will gradually go up with the duration. For how long are you doing pranayama now?

[Arnold666]

The Wim Hoff which is a diferent form of bhastrika in pranayama for almost 3 years. But the others consistently for the last 6 months.

[lennart]

On 3.9.2019 at 3:26 PM, Arnold666 said:

The Wim Hoff which is a diferent form of bhastrika in pranayama for almost 3 years. But the others consistently for the last 6 months.

I love the Wim hoff method. I always feel good afterwards.

[lennart]

Day 62: 

- 8 min of normal deep breathing and afterwards 5 min of alternate nostril breathing

- I had some stomach pain which made it hard for me to breath into my stomach

- I tried to focus on the sensations in my nostrils which wasnt easy

- felt a little bit restless

 

Day 63: 

- 8 min laying on my bed

- my were a little bit sore

- was difficult to keep my mind focused 

- maybe I should switch again to sitting

 

Day 64: 

- 10 min sitting on bed

- had a few moments of lucidity where I was only focused on the sounds of breathing or the feeling of the air on my nostrils

- other than that a lot of thoughts

 

Day 65: 

- 10 min lying on the bed

- After some breaths I got into the rhythm and could notice a silencing effect on my thoughts

- left nostril was a little closed which was a little bit annoying but I could let go of that

 

Day 66:

- 10 min sitting on bed

- had a lot of thoughts but the funny thing is that the breathing and the switching seems to go on its own

- Also the steady rhythm of inhale and exhale brings me into a light trance

 

Day 67: 

- Left nostril was a little bit closed so I just did normal breath meditation

- 10 min sitting on bed 

- focused on the tip of the nose

- got distracted in the middle by my mom

- I had some moments of focus

- also a lot of distraction

 

Day 68:

- 10 min sitting on bed leaning against the wall

- I took a few minutes to get into it

- I got into the rhythm of rising and falling of my breathing

- the sound of breathing is especially calming for me because it reminds me of the rhythmic sounds of the ocean

 

Conclusion after 10 weeks:

I have been doing 10 min for almost a week now and the effects seem to be more noticeable. The technique definitely has a calming effect on me and I enjoy that. The only thing that is a little bit annoying is that sometime I just can’t do it because my nostrils are closed. Then I just do normal breathing.

[lennart]

Day 69: 

- 10 min sitting straight on a cushion

- I did 3 rounds of wim hof breathing before

- So I was already in an elevated state

- during the first half I listened to classical music. (I do that always when doing the wim Hof breathing. I sounds way better after the breathing when I am doing the breath holds I can really listen) For the alternate nostril breathing the music was kind of annoying because I couldn’t focus. 

- when I stopped the music I could focus much better

 

Day 70: 

- left nostril was closed so I decided to do some breath meditation

- I focused on breathing into my belly and on the sensations on the tip of the nose

- I got carried away be thoughts a lot 

- At some point I was able to see clearly images on my mental screen

- images of show I am watching

 

Day 71: 

- 10 min sitting on my bed

- got up in negative thinking about the past

- when I realized that I redirected my focus on the sensations and the sounds of breathing

 

Day 72:

- 10 min sitting

- my mom played music which agitated me a little bit

- I sillt tried to focus on the breath

 

Day 73:

- 10 min sitting on the couch

- Had some moments of being mindful followed by being lost in thought

- the good thing is that I am aware of the difference between knowing what is happening in the moment and not knowing

 

Day 74:

- 10 min sitting on bed

- I was a little bit agitated before but after a few minutes I got really calm 

- I focused on making the exhalations longer

 

Day 75: 

- min sitting on bed

- I got into a calm rhythm after a few minutes

- but there was a fly that always landed on my arm. It was super distracting

- towards the end I had a little bit of pain in my stomach because I ate breakfast before

 

Conclusion after 11 weeks:

Nothing new. I enjoy the practice and it definitely works. Although the effects are not dramatic they are noticeable.

[lennart]

Day 76: 

- 10 min sitting on bed

- nostrils were a little bit closed

- did it anyway

- tried to focus on the sensations and the sounds of breathing

- => calming

 

Day 77:

- 10 min sitting on bed

- dont remember that much

- I think I was quite distracted and very tired

- despite that I achieved a little bit of calmness

 

Day 78:

- 10 min sitting on bed

- at first it was a little bit straining but after a while the breathing was happening on its on and I could rest my mind

 

Day 79:

- 10 min sitting on sofa

- at first it was a little bit strenuous then I got into the rhythm and it became more automatic

- in the end I slowed down even more through ujjayi breathing (contracting the throat)

 

Day 80:

- 10 min sitting on bed

- did Ujjayi breathing again amd I could really slow down the breath

- this was calming although what got in the was that I ate a little peace of chocolate before and I just started to sweat and there was a burning sensation in my mouth

- that was really distracting

 

Day 81:

- 10 min sitting on bed

- today I thought I would do something different. I just sat.

- I was “trying” my best to not try ?

- Was a nice change in my practice

 

Day 82:

- 10 min sitting on bed leaning against the wall

- nostrils were a little bit closed but wasnt that bad

- was very relaxing as always

- very rhythmic and soothing

 

Conclusion after 12 weeks:

I like the practice although I dont always want to do it. So on some days I might do something different like watching the breath or just sitting.

[lennart]

Day 83: 

- 10 min sitting on bed

- I think I was a little bit stressed and couldnt really focus

 

Day 84:

- 10 min sitting on bed

- did very slow ujjayi breathing

- my nostrils are a little bit sore. It is getting cold ? 

- otherwise I could calm down and had a few moments of mindfulness

 

Day 85: 

- 10 min sitting on bed leaning against the wall

- had a little knot in my neck which was really annoying in the beginning but it loosened up

- became increasingly more calm

- felt like a long time

 

Day 86:

- 15 min sitting on bed leaning against wall

- felt very long

- got some calmness but then I had some stomach cramps which were really annoying because I couldnt really breath into my stomach

 

Day 87:

- 10 min lying on bed

- was listening to a 10 min meditation track with nice sounds

- tried to let the music be and listen to it

 

Day 88:

- 10 min sitting in car

- first did alternate nostril breathing 

- tried to breath in for 4 sec. and out for 4 

- my neck started to hurt because I had to hold it up

- for the last few minutes I did normal mindful breathing

 

Day 89:

- 10 min sitting on my bed

- at the beginning I had to effort a little bit but after a few minutes I could relax more

- I had some stomach cramps. They came in waves. The stomach relaxed and then it cramped again. Dont know why ?‍♂️

 

Day 90: 

- 10 min sitting on bed

- tried to slow down and focus on the sensations

- found myself becoming a little bit calmer

 

Conclusion after 90 days:

So this is the end of my 90 day challenge. How was it? 

It was great to have a daily practice. It definitely helped me when I was having stress some times. Here and there I tried a few different things. My goal was to find something that I could turn into a permanent practice. I am very interested in other pranayama techniques like breath of fire or wim hof breathing and I think the next step for me is to to do a 1 year challenge. But I dont want to commit to only 1 technique I think I am going to change up the techniques like on one day I will do nadi shodana and on the other I will do wim hof or something like that. 

I also want to start other healthy habits like drinking a healthy smoothie in the morning or doing some physical exercise. 

So I will start a life style blog starting tomorrow where I talk about these things to hopefully help you also to make those changes.