- By Dean Telano
Kind Karma Yoga. Breath of Joy for Depression & Anxiety Relief.
This energizing, healing breath exercise is practiced during "Awaken Qigong", "Awaken with Meditation" and also included in the "Rahini Yoga®" teacher training programs. Breath of Joy, also known as "3-Part Breath" or "High Octane Breathing", includes gentle movements and stretches, breath control and focus, sound healing and visualization. It's also a very effective form of mindful or meditative breathing. When creating Kind Karma®, we say this breath is a great way to start the day off by doing something positive for yourself.
"This is How you Create Kind Karma"
This Awaken Qigong breathing technique is part art of Kind Karma's Mission Initiative called, "TALK" - Teach All Loving Kindness. TALK is about teaching others how to connect with their own innate Loving Kindness and building a global community of Kind Karma Creators. TALK is a call-to-action and its aim is to teach people specific methods of how to choose kindness, healing and holistic harmony in their lives, and to spread this Kind Karma® to those with whom they share the world. Awaken Qigong is one such method to assist in this calling, as it promotes positive change and awakens your inner energy healer, breath spirit, mind of clarity, light essence and heart-spirit-mind.
"Awaken Qigong is a simple and gentle form of 'Energy Medicine' that evokes holistic health and wellbeing. Practicing this type of Qigong is an expression and reflection of being awakened and feeling alive." — Dean Telano
"Breath of Joy"
Instructions for Practicing Breath of Joy
Begin in a standing, relaxed stance - Wuji or Wu Chi - and breathe naturally for a few moments.
1) Posture and Movement
Begin in a standing, relaxed stance - Wuji or Wu Chi - and breathe naturally for a few moments.
Stand with your feet shoulder-width apart and parallel (or turned slightly outward), and knees slightly bent.
This breathing exercise has 4 parts and is practiced in a loose, relaxed fashion, coordinating the breath with each movement.
2) Breath and Sound Focus
Coordinate the breath with each movement.
Inhale three segmented breaths through the nose, then open your mouth and exhale completely with an audible "haaa" sound.
3) Time
Repeat 3-9 times. In Awaken Qigong, our goal is to practice this breath for a total of nine times.
4) How to End after Completing the 3-9 Breaths
Inhale, and raise and stretch the arms up overhead. As you exhale, shake out your arms and wrists as you lower your arms.
As you shake your arms, hands and wrists, visualize, feel and affirm anything you might need to release to let go.
Close your eyes, take in the moment, stay open and relaxed, and allow your breath to come and go.
Helpful Awaken Qigong Tips
If comfortable, the three inhalations should be done rather quickly, and in a row.
If preferred or necessary, you can practice this breathing exercise seated in a chair.
To protect your back, when you bend forward be sure to hinge from your hips, and gently draw in your abdominals to your spine ("abdominal drawing-in maneuver" or "brace").
We practice several variations of "Breath of Joy", each variation has a different intention and some different benefits.
Part 1: Inhale 1/3 of your lung capacity and swing your arms, crossing them in front of your body (In Awaken Qigong, we bring the left arm closest to the body first, and then the right arm over it: "Yang protects Yin" (Dean Telano).
Part 2: Continue inhaling to two-thirds capacity and open your arms out to the sides, opening the chest with the palms facing forward and elbows bent.
Part 3: Inhale to full capacity and swing your arms forward and then up overhead. As you bring your arms overhead, rise up on your toes (If balance is an issue, then keep your feet on the floor or ground).
Part 4: A
Part 4: B
Part 4: C
Part 4: D - Completion. Open your mouth and exhale completely with an audible "haaa", as lower your heels to the floor, bend your knees (slightly and carefully) and sink into a mild standing squat. Be sure to bring your arms down and back behind you like a diver. As you exhale the "haaa" sound, gently pull your belly in towards your spine. This will protect your back and strengthen your core.
Health Benefits
A remedy for depression or sluggishness.
Calms and clears the mind.
Relieves stress and tension; and alleviates anxiety, anxiousness and agitated feelings.
Warms, invigorates and energizes the body, and raises the body's vibration.
Strengthens the arms and shoulders, and stretches the upper body.
Encourages deep breathing and full use of your lungs.
Awakens, increases and directs the flow of energy.
Connects you with your hara - when you draw in your abdominals towards your spine.
Coming up onto the toes has an energizing, restorative and healing effect. Additionally, it promotes balance and strengthens the core.
TCM: Brings balance to lung, heart and pericardium meridians; restores kidney energy; and works with your three Dantians.
It's lots of FUN!
Precautions (This breath practice may not be appropriate for everyone)
Use caution if you have high blood pressure or if you suffer from any kind of head or eye injury, like migraines or glaucoma.
If you have back issues, modify the movements and move mindfully and gently. Keeping your knees slightly flexed throughout the movement helps to protect your lower back.
If you start to feel light-headed, instead of light-hearted, stop for a minute and just breathe normally.
Often emotions arise when working with the breath. If you begin to feel overwhelmed, take a break. Ultimately, this breath practice should make you feel more connected to yourself, and more joyful.
Never force the breath - it shouldn’t feel forced or strained. Allow a rhythm to develop.
For a greater healing and spiritual effect add the following sounds to each arm movement.
As you cross your arms out in front of you, silently inhale the sound, "suh".
As your arms move into cactus position, silently intone the sound, "ruhs".
With arms overhead, the sound is "wuh".
Finish by exhaling completely as you speak the sound, "teee".
"Rahini Yoga® begins from the inside out. It helps grow the yoga that's already inside each of us." - Dean Telano, Founder of Rahini Yoga®
Kind Karma® A Global Movement of Inspiring Others to Create & Manifest Daily Kindness"
Disclaimer
Kind Karma Yoga and Awaken Qigong are not substitutes for conventional medical diagnosis or treatment for any medical or psychological condition. It is not intended as a replacement or substitute for medical treatment from a health care provider for any medical or psychological condition, nor should it be used as such. For such issues, you should seek the proper treatment from a licensed physician or healthcare professional. Be sure to consult your physician before starting this or any other exercise program.
© 2019. All Rights Reserved. Dean Telano.