🌬️ Pranayama Mantra

When you feel down, empty, or depleted, the universal energy of the breath is always available.
I love practices that are free and accessible anywhere.

Lead-In

So often we look outside ourselves for energy, forgetting that the first and most essential action of life is already here: the breath. It begins our life, sustains our being, and can transform our state of mind in any moment.

There have been many times I’ve felt low on energy, lacking resolve to face the day. Each time I return to the breath, I discover I am not just filling my lungs — I am filling myself with possibility. With capacity. With the reminder of who I truly am.

In this practice we will hold the breath, not with strain, but with ease — learning to rest in fullness rather than depletion. Yoga teaches that moderation and mindful use of our energy is key. This mantra practice invites us to gather, hold, and gently release our prana with steadiness and peace.

Join me.

The Practice

For about seven rounds, we will:

1. Inhale fully.
2. Hold the breath for ~20 seconds.
   • During the hold, find ease. Notice any tension in your shoulders, neck, or jaw, and soften.
   • If you feel dizzy or uncomfortable, shorten the hold.
3. Exhale slowly and smoothly — like pouring water — rather than gasping.

The exhale is as important as the inhale. Allow it to release with grace, and welcome the next breath as a gift.

You may follow along with the pranayama mantra track, or practice at your own pace. For self-paced breathing, inhale, hold for a comfortable count (maybe 4–10), then release with ease.

Repeat up to seven times, focusing each round on an energy center (chakra):

1. Root
2. Sacral
3. Solar Plexus
4. Heart
5. Throat
6. Intuition (Third Eye)
7. Whole Being

Reflection

After your practice, take a moment to reflect:

• How is my energy now?
• What is the quality of my mind?
• How do I feel about myself in this moment?

Ask yourself: How can I give myself just a little more care each day?

Closing

I am worthy of caring for myself.
When my cup is full, it easily runneth over.

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