Week 5:
Breath & Movement
Experiential Exercises
Chaotic Breathing Instructions
Stand with feet hip width apart
Bend arms at elbows (90 degree angle), keeping hands it fists at hip level
Pump elbows up and down (like a chicken) while breathing rapidly in and out through the nose, focusing on the exhale.
Breathe as fast as you can, making sure your breathing stays deep.
Continue until you “become the breathing”.
Additional Resources
MUSIC RESOURCES
Osho Chakra Breathing Music (for Chaotic Breathing)
Osho Kundalini Music (for Chaotic Breathing)
Bounce (for Chaotic Breathing)
La Bamba (for slow dancing/movement)
YOUTUBE VIDEOS + ARTICLES + BOOKS
The Incredible Power of Kirtan Kriya (Kripalu article)
Advantages of Nose Breathing (Healthline Article)
How to Unblock the Nose (Buteyko Method, YouTube Video)
Breath (James Nestor)
BREATHING APP SUGGESTIONS
Breathing Zone IOS / Google Play (I’ve been using this. You can change the breathing pattern to "4-7-8” by setting the breathing rate to 3.2 bpm in the Settings).
iBreathe (with visual guidance)
Buteyko Clinic (not as user friendly, more of an advanced program)
Home Practice Ideas
Engage in an exercise practice that you enjoy. Exercise should be tailored to your individual capacity and needs. Always listen to your body and let it be your guide. Don't push beyond its capacity, especially if you have any physical limitations or illness.
Remember to breathe. Spend time everyday in meditation. It helps to bring conscious awareness to the breath, which tends to cause the breathing to slow & deepen without effort.
Try doing active expressive meditation (like chaotic breathing) before silent meditation.
Try Kirtan Kriya