Bit of background, I actually got Covid last May and it was a mild case. I recovered at home and never lost enough pulse ox to have to go into the hospital. However, I've noticed sometimes my lungs feel tight at times and I can't quite get as full a breath as I used to.
Kapalabhati and the retention in between have been fine for me, I'm able to do the 30-45-60 with no struggle or issue. However, when I try the 3-12-6 or the 4-16-8 for Anuloma Viloma, the retention is fine, but I feel like I have to truly gasp to get all the air in I need and when I exhale, I struggle to push it out by halfway through. Any tips for how to best inhale- should I aim for a full breath or a 3/4 breath like in the Kriya? Same for the exhales, I try to moderate my exhales so I don't blow it all out at the beginning but any wise words? Haha.
I also find myself tensing up sometimes or leaning towards my right so it feels like my brain is monitoring all these different parts of my body while also trying to stay on track with the count.
Thank you! I find that I do best when I'm counting to myself instead of following along. I think it's just the added mental pressure of trying to impress you even though you're not watching, haha.
I made a mental note to keep my breath more smooth and even and it's made a difference. I did still struggle a bit to get all the air out but I'm assuming that as long as I'm comfortable in my retention, I'm not accidentally setting off any fight/flight reaction, right?
Also, holy mucus! It's gotten better but all the pressing and closing is making my nose run! 😂
Great questions Beatrice and great to have you in the forum and course! Here are some answers to your questions:
Ok during Anuloma Viloma (also called Nadi Shodhana) you want to focus on inhaling and exhaling very smooth and slow. Consistently slow if that makes sense. If at any time you feel you are running out of breath, or feel short-winded, simply rest and take a few breaths on your own. Join back again when you feel ready.
One tip I try to tell students is that when you inhale, try to go smooth and steady. And when you exhale, be sure to draw the abdomen (belly button) back toward the spine. This sometimes helps to elongate/lengthen the breath and also makes for a smoother inhale.
Yes, the body tensing up is a common trait. Usually it means that there is some sort of struggle with the pranayama. Meaning that if you notice your students are beginning to tense the shoulders, there is something that is challenging for them.
You want to remember to remain as relaxed as possible. I often cue that to keep reminding the practitioners.
Hope this helps. :)