Now, more than ever, as the anticipated day draws ever closer, conscious breathing needs to be front and center. Even low-key excitement can shorten and abate the breath; when the mind gets hold of anticipation, the body reads “fight or flight.” In those moments, one must remind oneself to regard complete, calming breaths as a decision.
As I marveled this morning about how still and even-keeled I felt inside, I suddenly realized that part of the stillness was the very little movement through my belly, ribs, and chest. When I scanned a bit further, I found that my breaths were far from full and far from deep.
Ironically, when I met with the surgical nurse yesterday as part of pre-surgery protocol, she mentioned the importance of breath in pain management. I assured her that breath work is familiar to me and part of my daily practice. So, when I discovered this morning that my breath had taken a back seat to thoughts of Surgery Day, I inwardly chuckled and lightly chided myself for the lack of my supposed discipline.
So, my light movement practice this morning gave way to a focus on pranayama. One of the simplest, most effective combinations I enjoy is the following:
Begin with chest openers: spinal flexes, arm swings (criss-cross in front), arm circles, and modified back bend or Camel Pose.
Sitting, place on palm on the belly just beneath the navel, with the other hand resting on top. Inhale into the cradle of the palms for a count of 4; exhale for 4 (breathing through the nose).
Repeat 4 times.
Continuing to breathe through the nose, increase both counts to 6; repeat 6 times.
Now, release the hands to the knees, left palm up, right palm down: Breathe in through the nose for 6; pause for 2; exhale long and steady through rounded lips for 8. Repeat 8 times. (The hand position and breath change represent taking in and letting go; this is a particularly beneficial breath when coping with anxiety or distracting thoughts.)
Close with a trio of breaths that alternate nostrils. Using the right thumb to close the right nostril, place the left palm on the knee, palm up, index finger and thumb touching. Breathe in and out through the left nostril, very slowly, for 3 rounds (no count). Change hands—left thumb closes left nostril; right hand lies palm up with Gyan Mudra on right knee—and repeat through the right nostril.
Then, using the right thumb to operate the right nostril, right ring finger to open and close the left, place the left hand on the knee, palm down, no mudra. Close the right nostril to breathe in through the left; close the left to breathe out through the right; then in through the right, out through the left. Repeat the entire round 5 times.
Finally, sit quietly, left hand resting in the palm of the right, with the hands in the lap. Touch the thumb tips together, send your closed-eye gaze up to the Third Eye, and breathe in and out through the nose. Stay here for as long as you like, allowing the body and mind to integrate the calming benefits of the pranayama.