Recommended Morning Ritual to improve Clarity,  productivity, Longevity, inspired action.

On Waking up at say 0600 hrs (could be earlier is scheduling problems)

BOWEL Movement - DONE

NASAL WASH: (NETI)  DONE,

NO EATING before this routine.

DIAPHRAGMATIC BREATHING   15 mins

ACTIVITY

VARIATIONS #

1.ALTERNATE NOSTRIL BREATHING

2.SQUARE BREATH

3.1:4:2 BREATHING

4 CHAKRA BREATHING

You can do this sitting, lying down or standing- Recommended Sitting.

Neck and spine in a straight line. Sitting is simple pose or on your bed with legs 90 degs to the floor.

After going to the washroom, have a towel to clean nose. When you do a nasal wash the fluids keep dripping ever so slightly.

Start  Music / counter on phone when all ready to start.

This is a pre recorded recording repeating a mantra.

Each mantra duration is  2.5 secs or 5 secs or 10 secs, and  will keep track of your routine for you.

The recording is timed to change routine after 5 mins.

WHAT TO DO:

VARIATION #1, ALTERNATE NOSTRIL BREATHING

Inhale through left nostril for a period of 5 sec , exhale through right nostril  for 10 secs.

Then inhale through right nostril , exhale  through left nostril .

You will be able to take 4 breaths a minute or 20 breaths in 5 minutes.

VARIATION #2, SQUARE BREATH

Inhale                                 10 seconds,

Hold Breath Inside        10 seconds

Exhale  (Slowly)              10 seconds 

Hold Breath Outside    10 seconds

One Breath cycle           40 seconds

About 7.5 breaths in 5 mins.

VARIATION #3, 1:4:2 BREATHING

Inhale              7 seconds,             10 Secs

Hold Breath 28 seconds                40 Secs

Exhale  (Slow    14 seconds                20  Secs

One Breath cycle  49 seconds               70   Secs

About 6 breaths in 5 min    About 4.2 Br in 5 mins.

VARIATION #4 CHAKRA BREATHING

Small Inhale    2.5 seconds,            Root Chakra   

Small Inhale     2.5 seconds,            Sacral Chakra

Small Inhale    2.5 seconds,            Solar Chakra

Small Inhale     2.5 seconds,            Heart  Chakra

Small Inhale    2.5 seconds,            Throat Chakra

Small Inhale 2.5 seconds,       Third Eye

Small Inhale     2.5 seconds,            Crown Chakra

______________________________

Small Exhale    2.5 seconds             Third Eye

Small Exhale     2.5 seconds             Throat Chakra

Small Exhale     2.5 seconds             Heart  Chakra

Small Exhale     2.5 seconds             SolarPlexus

Small Exhale      2.5 seconds             Sacral

Small Exhale      2.5 seconds             Root Chakra

REPEAT

                        32  seconds/breath

Do not take any other breath other than in the routine.

                        Should get 9.3 breaths in  5 mins.

BENEFITS

There many benefits of this exercise- many are common to all variations.

This holding breath and slow exhalations causes minor hypercapnia in the Lungs. This helps with vasodilations of blood vessel, yes the blood vessels  dilate. This causes more blood circulation with all other factor remaining constant. Better circulation and increased  oxygenation of the blood helps with Apoptosis. A bodies natural regenerative  process is Apoptosis.

Every day 50 billion new cells are born and 50 billion cells die and the  remaining 35 trillion cells have to be nourished. These cells when nourished well with oxygenated blood help in keeping them from aging with oxidative stress. Restricted blood flow to organs and extremities will cause mutated cell growth and suffer from oxidative stress , reducing lifespan of the cell.

This exercise has the most anti- aging   affect on the cells.

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