Kia ora breathers, It’s that time of the week at the Ohm Breath Academy - time to practice! This session combines Ujjayi breathing, cyclic breathing, and a gradual extended exhalation following a comfortable breath retention. The focus is on gently restricting the glottis (the opening between the vocal folds) to narrow the airway and create resistance as you breathe. This slows the movement of air, giving you greater control over the breath cycle and making it easier to extend the inhalation and exhalation without force. Over time, the goal is to reduce your respiratory rate. Many people breathe around 15 breaths per minute, but with practice this can gradually come down to 12, 8, and even around 6 breaths per minute during relaxed breathing. Why is this the primary goal?? A slower, more efficient breathing pattern allows more time for gas exchange in the lungs, improves carbon dioxide tolerance, reduces unnecessary work of breathing, and encourages the nervous system towards a more parasympathetic, regulated state. In many ways, learning to breathe less efficiently is one of the simplest ways to ask more of your physiology while expending less energy. Enjoy the practice, and as always, I’d love to hear how you find it 🫁 Can you slow your breath down to a 20 second breath cycle? (10 second inhale & 10 second exhale)

Kia ora breathers The Triple Breath Sequence is designed to improve our diaphragmatic control, respiratory awareness, and the ability to consciously expand and empty the lungs. Each round consists of three successive nasal inhalations, followed by three successive nasal exhalations. Rather than one continuous breath, you'll gradually build the breath in three stages, allowing you to explore a greater range of motion through the ribcage, diaphragm, and abdominal cavity. We complete 10 rounds, finishing the final repetition with an exhale breath hold (apnea). After allowing the breath to reset naturally, we complete another 10 rounds, finishing with a maximal inhale breath hold. Key Focus Points - Initiate the inhale from the lower core. Feel the pelvic floor gently open and soften as pressure changes within the abdominal cavity. Think of the breath beginning deep within the body rather than high in the chest. - Build each breath progressively. The third inhale should be your largest, allowing the lungs to reach their fullest comfortable expansion. Likewise, the third exhale should be your fullest emptying, encouraging complete but controlled exhalation. - Move with control rather than force. This is a coordination exercise as much as a breathing exercise. Like strength training, mobility training, or endurance training, breathing is trainable. Every repetition is an opportunity to improve the strength, coordination, and range of motion of your respiratory system. Over time, these qualities can contribute to more efficient breathing during both exercise and everyday life. Contraindications This practice includes breath retentions and may not be appropriate for everyone. It should be avoided, or only undertaken with medical clearance, if you are pregnant or have cardiovascular disease, uncontrolled high blood pressure, or other significant respiratory or medical conditions. If you have any concerns about whether this practice is suitable for you, please consult your GP or healthcare professional before participating.

Kia ora breathers, DO THIS PRACTICE RIGHT NOW :) GET AWAY FROM THE SCREEN Today we're going to start exploring the somatic side of our breath journey. Obviously, we can evolve our breath far beyond a seated practice. The diaphragm-psoas unit within the deep core of the body is an amazingly adaptable region of musculoskeletal wonder. Just look at an advanced yogi or contortionist to see the incredible control they have over their body. Much of this, I believe, comes down to the way our nervous system, fascial layers and breath work in unison to allow the body to maintain its freedom and fluidity in everyday life. A vital piece of this puzzle is learning to use the pressure of our breath in rhythm and synchronisation with how the body moves. A simple way to understand this is: - As we inhale, we open the body, extend the spine and expand. - As we exhale, we close the body, flex the spine and decompress. I guarantee that if you complete this practice, you'll feel energised and revitalised after 3 sets of 10–15 repetitions. In the beginning, your wrists, shoulders and core may not be up to completing 15 reps in one go - and that's completely okay. Simply slow the movement down, work within your natural range of motion, and break the sets into smaller chunks (for example, 6–8 sets of 5 reps). As your strength and coordination improve, you can gradually progress and begin adding the options demonstrated in the video above. 1. Starting Position - Sit on the floor with your legs straight out in front of you, feet hip-width apart. Keep your spine tall and upright. - Place your palms flat on the floor beside your hips. - Crucial hand placement: Your fingers should point forward towards your toes. - Gently tuck your chin towards your chest and complete a full, slow exhalation. 2. The Inhalation & Lift - Begin a deep, slow inhale through your nose. - Press firmly through your palms and heels, bending your knees as you lift your hips off the floor. - Drive your hips upwards until your torso and thighs form a flat tabletop position. Your arms and shins should be vertical. - As your hips rise, allow your head to gently extend back in line with your spine. Open through the chest and throat, but don't let your head hang if it causes discomfort in your neck. - At the very top, briefly contract your glutes, core and shoulders to create full-body tension.