This exercise works well for me in reducing my heart rate :
Important is to breath with ratio 1-4-2-1
1- inhaling (first belly, then full lungs, then the top of the lungs around claviculas)
4- apnoe
2- exhaling (every breathing is through the nose, while exhaling pinch your nose slightly to make the exhale last longer )
1- apnoe after full exhale (you have to make negative pressure in your lungs, trying to inhale throgh the closed mouth)
This technique you will find in every serious Yoga book. The best would be to find one and make a closer look.
I am able to do only some 3 reps of this in a row. Whole execise must be done in relaxed and controlled way. When you're pushing or when you're out of breath it is better to make a little break (slow but deep breathing in ratio 1(inhale) - 2 (exhale)).
After some 15 mins of such excercise my HR drops from 45 (my HR in quiet) to some 38 Bpm and stays around 40 for some 2 hours.
I feel very relaxed.
Don't forget that your mind plays an important role in yoga. What I've written is only instruction to the exercise. The book will answer all your questions.
You'll find there that Pranayama should be done only after completing all previous grades of yoga. Think about it.
Good luck with Prana.
O'Boy
Zvolen,SK
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