Sat Nam is a by Mantra, or "seed sound". Sat means Truth, the ultimate, unchanging, Universal ruth. NAM means name or identity. When we say SAT Nam to each other, we are acknowledging our mutual divine identity. And, at least for that brief moment, we are united, one in the spirit. There are no barriers, no walls of fear, or separation between us. By using Sat Nam as a greeting.
Expand your mind is calm, meditative, and under your control, your rate of breathing will be slow, steady, and calm. So, it is logical that by breathing slowly and steadily you will calm your mind,. Yes, to repeat, it's a fact: Your change your rate of breathing, you change your state of mind. To breathe more slowly, it is necessary to have a larger lung capacity. One of the first things we work on is increasing lung capacity. The fastest way to achieve that is by practicing Breath of Fire.
A pranayam that will not only increase your lung capacity but it will also:
Strengthen your nervous system
Purify your bloodstream
Energize, stimulate, and wake you up Increase your vitality.
This pranayam is called a breath of fire. It is one of the first things I teach my beginning students. I want to teach it to you right now. So please 'Tune In' with ONG NAMO GURU DEV NAMO, OR WHAT YOU HAVE to LEARN WITH THE ROSS STUDY (YOUR OWNN MANTRA)
Let us sit properly like yogis, in Sukhasan, an easy cross-legged pose. If you have become too uncomfortable, try sitting on your heels or sit in a chair, or lie on the floor. The main thing is you are going to BREATHE CONSCIOUSLY, with your spine straight. Interlace your fingers in your lap. Ideally, apply Venus Lock will help you contain the increased energy from the additional prana that you are going to bring into your body when you do Breath of Fire.
How to do breath of fire
A breath of fire is simply a rapid and powerful breath through the nose. To learn it, be sure your spine is straight, keep your mouth closed, and breathe rapidly through the nose. Inhalation and exhalation will be about equal. It is not the Hatha Yoga breath Bastrika which emphasizes the exhalation and focuses on the lower stomach muscles. Inhale and lift your chest and hold it still. Exhale and pull in on your navel. Note that the upper abdominals and the diaphragm move as the navel point pulls in. The breath is powered from the navel to the diaphragm. In the beginning, you may find it helpful to think primarily about the exhalation which is synchronized with the pulling in of the navel.
Start slowly as you're learning, until you get used to the rhythm and can easily coordinate the breath with the movement of your navel point. Then pick up speed until you're breathing approximately 120 to 180 times per minute. Listen to the sound of your breath. Imagine that you are making the sound of your breath. Imagine that you are making the soundtrack for a film showing twenty-seven steam engines going uphill. On each exhalation, pull your navel point in toward the back of your spine. On each inhalation, release it. Don't pause in between.
When the Breath of Fire is done correctly, it is an easy breath. The muscles dance in rhythm and you stay energized rather than becoming tired.
Breath of Fire is not hyperventilation. In hyperventilation, the breathing is deep and erratic. The upper chest is not held suspended, and usually, people are chest breathing or they may be reverse breathing, in other words exhaling with the navel pushed out instead of pulled in. Continue Breath of Rire, breathing rapidly and continuously in and out without pausing, for about thirty seconds for your first practice session. Keep your shoulders relaxed, keep your face relaxed. Allow yourself to do Breath of Fire without tension. Keep your spine straight, but not rigid.
Do not inhale or exhale through your mouth to catch your breath. If you should start to feel you are running out of breath and you think you must stop, simply take a few long, slow, deep breaths through your nose until you feel ready to resume. Then try again. Don't pause or hold your breath one either the inhalation or exhalation. Breath of Fire is on the continuous breath. Even though it may seem like a lot of inhalation exhalations, it is considered to be all one breath, from the time you start, to the time you stop. That is why it is so marvelously effective in calming your mind.