“When exhaling, the stream of air measures about 12 fingers from the nose. When singing, its length increases to 16 fingers; when talking, to 24 fingers. During strenuous exercises, to even more.”
Gerhanda Samhita, 84–6
As you begin to practise breathing exercises regularly, you may notice that you can effortlessly complete tasks you used to find difficult. You might find yourself speaking up for what you believe in, even in front of a group. Fear of speaking in public is one of the most common of self-imposed limitations. If you feel apprehensive about contributing in meetings, presenting a report or stating your point of view in public, you may have spent years integrating that fear into your body. By calling on the outward-expanding nature of your vyana breath with the Expansiveness Meditation, opposite, you can begin to dismantle this mental barrier and enhance the way you think about yourself. As you do so, watch how other self-imposed emotional or behavioural barriers break down, enjoy the liberation of allowing your true self to shine forth.
This exercise allows you to physically experience the outward-expanding nature of your vyana breath. Start by sitting comfortably (see pages 35–7).
1 Sit with your back straight and gently seal your lips. Close your eyes and take a few deep breaths through your nose. Then, try to stop controlling your breath. Allow it to flow naturally, becoming as deep or as long, as fast or as slow as seems comfortable.
2 Become aware of the parts of your body that are in contact with the ground. Direct your breath in their direction and observe what happens. You may feel as if you are expanding downward or becoming heavy. Or you may feel incredibly light and perhaps even experience a sensation of floating.
3 After a few minutes, shift your awareness to the left side of your body and visualize your energy radiating to this side. Imagine sending your breath into your left leg, waist, arm, neck, cheek and temple. Notice how your body feels – does it seem to be expanding to the left?
4 Become aware of the right side of your body and direct your breath to these body parts. Observe the effects – do you seem to be expanding to the right?
5 Now direct your breath to the rear of your body – not just to your back, but to the nape of your neck and the back of your arms and head. Notice how your body feels – do you have a sensation of expanding backward?
6 Repeat to the front of your body, sending your breath from your belly to your chest and into your arms, throat and face. Observe how your energy radiates toward your front side and how you seem to expand forward.
7 Observe the top of your body, then send your breath into your shoulders, head and scalp. Notice how far your energy radiates up from each part in turn, then feel them all simultaneously expanding upward.
8 Finally, feel your entire body expanding in all directions simultaneously with each breath. If you find it helpful, repeat an affirmation, such as “I am at one,” or “Nothing can stop me”. Sit quietly before opening your eyes.