Lesson 33 · Original 2024 edition
Pranayama
Original book · printed p. 70 onward ↗About this edition
The teaching below preserves the original book’s wording, with page footers and layout whitespace removed. The AI practice and reflection are new adaptations.
The source makes broad physiological claims about breathing that have not undergone a complete evidence review. The new exercise is simple noticing; it does not teach breath retention, forced breathing, or a therapeutic breathing technique.
Historical and scientific claims in the source have not yet undergone a complete evidence review.
Source teaching · Alex Julian, 2024
The original lesson
Pranayama is the fourth petal of yoga. It is all about deep breathing. Specifically, it is about slowing the breath down, as well as expanding the breath. We want to decrease the quantity, but increase the quality. The benefits of proper breathing are boundless, and many people underestimate how powerful it can be. Further, most people have been breathing incorrectly for their entire lives.
The majority of people breathe in and out the mouth from their chest. This actually results in the sympathetic nervous system (fight-or-flight response) being activated. Many people are in the fight-or-flight response all the time unknowingly because of the way they are breathing.
When we breathe in and out through the nose from the belly, everything changes. This results in the parasympathetic nervous system (rest-and-digest response) being activated. It is where we want to be.
To help emphasize the importance of proper breathing, consider this. True optimization is not always about adding something new, but rather mastering what we already do. The average person takes over 20,000 breaths per day — making this the most fundamental thing we do on a biological level, along with the heartbeat. Breathing is even more foundational than eating and drinking water, which says a lot.
Deep breathing results in deep peace. It leads to greater relaxation and creativity, as well as to innovative ideas and maximum productivity. Proper breathing is one of the best habits you can establish.
© 2024 Alex Julian Yoga. All rights reserved.
New contemporary AI application
Try it in your next AI session.
Pause before your next prompt. Notice your breath as it is, without making it deeper, slower, or different. If attending to breathing feels uncomfortable, notice an ordinary sound or a point of contact instead. Return to the task when you are ready.
Reflect afterward
What did you notice during the pause?
Bring this teaching to the Practice Studio →Developed with AI assistance for this digital edition. Reflect privately; nothing needs to be submitted or shared.
Music and teaching
The original song and video
This lesson’s original song and video will appear here once the recordings and their lesson match have been verified.