Let go of agitation: short langhana practice in a chair
I have experienced a full-blown panic attack once in my life about 10 years ago. I was flying back home from my mom’s funeral, and in the middle of the eight-hour flight, my heart suddenly started racing; I was covered in cold sweat, struggling to breathe. The feeling was so intense that I was thinking that I was going to die. I also had a strong urge to jump up and start running along the aisle, screaming. Needless to say, this wouldn’t be a good idea in the middle of an international flight. Luckily, I had enough presence of mind to instruct myself: “Breathe in…breathe out…breathe in…breathe out…” By focusing strictly on my breath and gradually making it deeper, I was able to pull myself out of the emergency stress response. It took about 20 minutes, although it felt much longer.
This is the beauty of breath – it has a direct effect on our physiology, and anybody can do it anytime, anywhere. To make your breathing more effective, it helps to go through the following steps:
- Focus your attention on the breath
- Gradually deepen the inhalation and lengthen the exhalation
- Link breath and movement (if doing movement)
- Emphasize exhalation for the langhana effect and inhalation for the brhmana effect.
The yoga practice below is a gentle langhana practice done entirely in a chair. It is meant for students who cannot do a lot of movement (because of pain, circumstances, or other reasons) or anybody who could use a short breath-centered practice. The practice takes you through the four steps above and culminates in the Anuloma Ujjayi technique (Alternate nostril exhalation). It is meant to help you let go of agitation and enable you to tolerate uncomfortable emotions and sensations.
It’s a pretty well-known fact that breath regulation is the most obvious way to control our sympathetic (“fight-and-flight) and parasympathetic (“rest-and-digest”) balance, which directly impacts our stress response, sleep patterns and energy levels.
this is a real and very effective tool
I have a severe injury to all 3 spines and pelvis. I wish ALL physical therapists had to include a strong study
of your methodology! Boy, would that be wonderful. It’s all in the technique . Tks!
Thank You Olga, for working so diligently with us and so giving with your knowlege. I get stronger every time I do a practice. You are a God Send
To many.
Been doing yoga sense I was 16, presently 58.
Thank you Olga for this lovely chair sequence. I work with folks who suffer with chronic pain and balance issues. The chair provides a foundation to enhance deeper exploration into the body. I greatly appreciate your detailed description of body alignment and use of the breath during each movement.
As I nurse I enjoy the physiology and philosophy behind each asana. The meaning behind the movements is what makes yoga so powerful. Thanks again for sharing your knowledge!