With our fast paced & stressful world this pranayama technique can help keep you in balance. The mind and breath are very connected. In fact, one of the best and most effective ways to silence the mind, is by slowing down the breath, and the reverse is true as well, if your mind is calm and serene, your breath too will be slow and fine. Kundalini Yoga’s 1 minute yogic breath is one of the most powerful techniques for creating this silencing affect on the brain, but like all powerful yoga pranayamas, this technique also demands that you approach it with respect and intelligence.
This pranayama takes some time to master. It is difficult and since it involves one of the more advanced aspects of yogic breathing, breath retention, it is prudent to develop this technique slowly and build up one’s capacity steadily over time. Once mastered though, for brain development and mind control, this pranayama is one of the best. If you are new to yoga practice, I suggest incorporating this technique into your practice so that you can start to develop your expertise in it and therefore enjoy it’s great rewards in due course.
Yogi Bhajan taught that breathing at the rate of one breath per minute develops cooperation between the hemispheres of the brain, brings the mind under control of the yogi, and builds intuition. One Minute Breath calms the mind of worries, and Yogi Bhajan also said that if practiced for 31 minutes a day a person can control all of the cells in their body, and if practiced for 62 minutes a day a person will have wisdom and stability. This pranayama Optimizes cooperation between the brain hemispheres, It has dramatic calming of anxiety, fear and worry, Openness to feeling one’s presence and the presence of spirit Intuition develops, It works the whole brain , especially the old brain and the frontal hemisphere.
Take your time with this pranayama, building your way slowly to the full 20 second inhale/hold/exhale cycle. If you cannot do 20 seconds, then do 10 or even 5 seconds. I could barely do 10 seconds at first but if you try this for 40 days straight, you will be amazed at the results. Just be sure to keep the breath even, and inhale/hold/exhale for the same amount of time. Example: Inhale 5 seconds, hold 5 seconds, exhale 5 seconds.
Maintain a straight spine, with the chin in, and the chest lifted up and out.
Practice Long Deep Breathing or another breathing technique to prepare the body and mind for One Minute Breath.
Long deep breathing:
Breath slowly and deeply, drawing air first into your lower, then middle, and finally upper lungs so that the entire lung is participating.
Begin one minute breath:
Breath in for 20 seconds, hold for 20 seconds and exhale for 20 seconds.
Do this for 11 minutes to start.
End on an exhale and resume regular, natural breathing.
Notes: Again start at 5 or 10 seconds and build yourself up to 20 seconds.