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Memory, Multitasking & Mindfulness

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How has your memory been lately? Is it easy to remember things that happened years ago but you have a hard time with what happened this past week? Can you remember what was for lunch yesterday? Do you get home from shopping and realize that you forgot to buy what you went after. Then there’s remembering conversations and what happened at meetings. Perhaps you’re starting to worry if your memory is starting to fail for real.

People like us regularly need to get more done in less time so we go online/watch TV/or work while eating. We talk on the phone and listen to music while driving. Perhaps go online to look something up and end up checking mail, reading some news, and looking at the weather forecast while there in the hopes of being efficiedesktop diva 8-31 bnt and to save time. We all do it, right?

It’s possible that multitasking may be a big factor in not being able to recall things.

Multitasking seems smart but it does not work in the long run. While it can be useful in rote tasks that require little intelligent brainpower, multitasking is detrimental in tasks requiring brainpower. It contributes to stress, wastes time, lowers productivity, and hurts short and long-term memory.

The brain is not capable of taking in and dealing with two different streams of information simultaneously. It is impossible for the brain to encode more than one stream of information fully into short-term memory at a time. Information will never make it into long-term memory if it does not go into short-term memory first. Either way, information cannot be recalled and put to use. This pattern contributes to forgetfulness, poor memory, and more stress.

From Yoga Nidra for Complete Relaxation and Stress Relief by Julie Lusk

Solutions include:

  • Stay focused by doing one thing at a time
  • Don’t let yourself get distracted from the task at hand
  • Increase your brainpower, ability to concentrate, and improve your memory with

Guided Mindfulness Meditations: Practicing Presence & Finding Peace Download
Guided Mindfulness Meditations: Practicing Presence & Finding Peace Download
Ease into mindfulness with a clean, user-friendly, body-based, joyful approach. Gain calmer nerves, a brighter outlook, stronger memory, sharper focus, healthier body awareness & more balance. Get a long & short guided experience. Learn informal ways to be more mindful during the day. Available at Hay House https://www.hayhouse.com/guided-mindfulness-meditations-audio-download
Price: $5.99Price: $29.99 

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Empowering Intentions & the MindBody Connection

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Have you run across The Hidden Messages in Water, a book by Masaru Emoto’s?  He is the researcher who looked at the power of intention and the mind body connection and “discovered that crystals formed in frozen water reveal changes when specific, concentrated thoughts are directed toward them. He found that water from clear springs and water that has been exposed to loving words shows brilliant, complex, and colorful snowflake patterns. In contrast, polluted water, or water exposed to negative thoughts, forms incomplete,asymmetrical patterns with dull colors,” as reported in his book.  Examples of his work using high-speed photography are below.  A video of water crystals responding to the Blue Danube can be watched HERE.

"Love & Gratitude" frozen water crystal by Emoto
“Love & Gratitude” frozen water crystal by Emoto
"You Make Me Sick" frozen water crystal by Emoto
“You Make Me Sick” frozen water crystal by Emoto

His experiments were to “demonstrate that human thoughts and intentions can alter physical reality, such as the molecular structure of water.” What has put Dr. Emoto at the forefront of the study of water is his proof that thoughts and feelings affect physical reality. By producing different focused intentions through written and spoken words and music and literally presenting it to the same water samples, the water appears to “change its expression.” The implications of this research create a new awareness of how we can positively impact the earth and our personal health. In other words, if our bodies are 80% or so water, the messages we get and the words on what we wear just may make a difference on our health and well-being.  After this work came out, plenty of people joined the bandwagon and believed what he reported.  Others claimed he was a fraud, especially since his work had not been replicated.

As for me, I knew about plenty of valid, well-documented research about the power of the mindbody connection and its influence on health and disease and how thinking, positively or negatively, has an impact on results and outcomes.  Emoto had a way to make this point by demonstrating these concepts in pictures.  It always made an impact when these pictures were shared in my workshops and classes.  However, I always wondered how valid his work really was.

All this came up for me again in an article, Scientific Evidence: Thoughts & Intentions Can Alter the Physical World Around Us, published by Mind Unleashed.  Not only did it briefly summarize his work and conclusions, it also showed research that he did using positive and negative messages on bottles filled with water and rice.  Ah haa!  That’s something I could do to see what happened.  Read on to see my results …   [Read more…]

Tapin Family History

Julie Tapin Lusk

I am proud to be a member of the Tapin family.  Here is a glimpse into our family’s history and ancestry.  We date back to 1429 and originated in France. This is documented in “6 old history books” and summarized in the letter below that was written by Michel Tapin in April 1995 to Mrs. John F. White.

Antoine Tapin moved from France to Canada in 1646. My dad, Thomas Phillip Tapin, used a typewriter to peck out the family tree from information he had received from Gertrude, his sister, that she primarily got from church records.  It’s below the letter.

This information is typed exactly like the original documents are.  You will see that some names and places are spelled differently.  I chose not to attempt to make ‘corrections’ and give you the information as it is written.

More information will be added after my scanner is fixed.

With deep love and respect,
Julie Tapin Lusk

St-Elie d’Orford                                                                                                          April 5, 1995
Mrs. John F. White
7944 46th Ave
Kenosha, WI 53142 USA

Dear Mrs. White,

I have received your letter and opened the package with great excitement. I should first thank you for reviving the interest in me for the family history. This will force me to take time and explore the work that my father did on the subject. I guess that I am arriving at the age where the interest of knowing where I come from is getting more important as the time “to go” gets a little bit nearer. It seems to happen to a few people and I wonder why? My father once told me, that if you find out where you came from you will have a pretty fair idea where you’re heading to. The forward trajectory of the golf ball has a lot to do with the back swing. What we have become today has a lot to do with what our ancestors did.

Before I go any further, I have got to say that I am a little short of time at the present and I wish I had the luxury of being retired. However, the curious side of me has taken over strongly and I have already spent a few nights until the early morning hours rummaging through the information that my father has gathered on the Tapins over the years. I am afraid that there will be many more of these nights from now on!

It will be a great pleasure for me to fill you in on the history of “La famille des Tapins”. The information that my father gathered is in a great big box and it pretty much is out of order, but I am sure that every thing shall be sorted out for you. However, it is “en francais” but I will translate the information that would be of interest to you. Keep in mind that this is an adventure of discovery in every way for me also.

I am very happy that you discovered my father’s name by chance it seems. He was born in St. Louis de Courville on the 19th of April, 1902 and died in St-Hubert on the 27th of May 1977. He was well known around Montreal having been involved in politics and other public matters. He was a devout Christian, loved by everyone and a totally giving person. He was also an excellent violinist and pianist. He had been a member of the Montreal Symphony in its early beginnings. He had a jolly personality and a great storyteller. I have moved from my hometown 20 years ago, but I am told that the old people still remember him.

Before returning to the immediate family, I have to tell you that my father had 6 old history books in which we find the name Tapin mentioned. The books tell the history of the town of Chalon sur Saone. The first Tapin to come to this continent was, as you know, Antoine and he came from the Poitou which is in the middle eastern part of France. It would be interesting to find from what part of France the father of Toussaint Tapin originated because in the books it is said that the Tapins originated in the village of Ruilly in the canton de Chagny which is in the district of Chalon. In the year 1429 according to the Memoiresde la Societe d’Histoires et d’Archeologie de Chalon – sur- Saone, a one Philibert Tapin founded a chapel in the parish church. (Memoires de la Societe d’Hist. etd’Arch. De Chalon, tome II 1850, p. 178.) In the middle of the 15th century, a branch of the family moved to Laives in the canton de Sennecy, in the district of Chalon. Pierre Tapin was an alderman in 1451, and also the town notary. Jean then Claude took over the practice until 1580. Jean and Claude seem to be the sons of Pierre.

The Chalonnese Tapins were from the branch of Laives, and one of them another Claude, is an investigator for the “baillage” (bailiff) at the start of 1540. This Claude Tapin was a great benefactor to the community funding the restoration of the town College. Ref: Archives de Saone et Loire E. 1441, 1054. J. L. Bazin, Les Seigneurs du nom de Sennecy, Macon, 1904 p 46 note I. This Claude Tapin is referred as Claude le vieil “the old.” There was another Claude Tapin, probably his son, who held in Chalon many offices notably controller of the salt storehouse and tax receiver. He was elected mayor in 1615. His heart was filled with sorrow upon the death of his eldest son sieur Tapin de PERRIGNY that he died before finishing his term as mayor. He was coseigneur by his wife Philiberte Caillard of d’Ouroux. Jean Caillard, her father, was also coseigneur d’Ouroux and treasurer of the parliament of Bourgogne. Philiberte Caillard sold in 1628 her land to Sermaizey near Laives. Afterwards, she was the lender of considerable sums to the city of Chalon. She died in 1651 giving part of her fortune to the hospital. The mayor of Chalon from his union with Philiberte Caillard had it said 3 girls married to the sieurs of Mucie, Rigoley and Guyet and as many sons. The eldest Jean-Baptiste Tapin de Perrigny controller of the salt storehouse was renowned for his successes in crossbow competition which he was proclaimed king. His brother Pierre was a chanoine (priest) and singer and cure d’Ouroux died in 1659. The other brother Claude was counseller to the “baillage” and married Jeanne Nicquevard and by testament left to the College a heritage known as the “Claude Tapin Foundation.”

The Tapin family were noblelized in 1647 by the king in the Parliament of Dijon with the coat of arms: d’azur au chevron d’or accompagne en chef de deux etoiles d’argent et en pointe d’un pin de meme.” They were known as Seigneurs de Perrigny, Guerfand, and Barons de Grignon. The family died in the XVIII century.

Tapin Coat of Arms

My father had his coat of arms made out which resembles the above description. (attached).

There are also 4 volumes of the history “Les Capucins de l’ancienne province de Lyon,” written by P. Theotime de Saint. Just a big part of the story was done by Father Michel Ange Tapin during his life. Father de Saint. Just in the postface talks about the honorable famile Tapin de Chalon-Sur Saone and Antoine Tapin and refers to my father as a direct descendant of the noble famile Tapin of Chalon. As you can see, our roots are in excellent soil. An interesting note in my father’s diary Monday, March 20, 1953. Quote “Received invitation by the Royal Government of England to assist at the Coronation of Her Majesty the Queen Elisabeth II in Westminster Abbey, two are reserved for Gaetane and me. His comments” ‘great donor due to the name of the ancestors.”

My father never went to France. He was not a travelling person in his retirement years. He did all his research by mail which is much slower. He was successful at it by the looks of all the information that was accumulated. It would surly be nice to go to France and take a look around and see if we can go a little further than 1429.

I will surely send a word to your ½ uncle. It seems that the love of music is in our genes. Does your uncle sing? I have a trained tenor voice. I give solo recitals whenever the time permits around Sherbrooke. Before I moved to Sherbrook, I had dreams of a career in opera. I stopped singing when I moved here and dropped the dream. I restarted voice training a couple of years ago for the joy of it and as a hobby. It helped me pass through some very hard times. I will keep on signing as long as I can. I will surely stop however, if I get bad feedback from the audience. When that time comes, I will retire to the shower and close the door!

As I am going along in my father’s work, notes, etc., there is a lot of material, and it gets confusing in the late hours. It would surely be pleasant if you ever were around these parts of the country to have a conversation about the subject. After looking at the material that you sent me, it would had been great if my father had a computer. Here is how I am connected directly to Antoine Tapin.

  • Antoine Tapin married Jeanne Magdeleine Quebec 4 Nov. 1669
  • Son Rene married Louise Loriot Pte. aux Trembles 4 Nov 1698
  • Son Jean-Baptiste married Marie Frechet Charlesbourg 29 Jan. 1731
  • Son Joseph married Esther Moisan Ancienne Lorette 15 Nov 1779
  • Son Joseph married Louise Mailloux Notre Dame Quebec 9 June 1801
  • Son Joseph married Marie Doyle St Roch de Quebec 1 Oct. 1833
  • Son Joseph married Marie Cournoyer Sorel 20 June 1871
  • Son Narcisse married Parmelia Malo Nativite de Montreal 16, Avril 1901
  • Son Lucien married Gaetane Savage St-Louis de France Montreal. 12 Juin 1940
  • Son Michel married Lorraine Blankwater St-Jean Eudes St-Hubert 9 Oct 1965

I am looking forward to hearing from you in the near future. I am certain that you surely have a few questions. In the meantime, I will continue to take a look in my father’s work. I have a project of rewriting the whole family story when everything gets clear and in focus.

By the way, I have a very wonderful wife and two great sons. Daniel, who has just finished his master’s degree in chemical engineering is leaving for a few months for a tour of 25.000 kilometers in the USA. I don’t think that he has planned to pop in Kenosha, but who knows? The other one, Benoit, who is 7 years younger than Daniel at 20 is married and we have a grand-daughter Jasmine since July 1994. He and his wife, Sofie, are both artists. Benoit is a musician and Sofie is a painter. They’re moving to Quebec City this summer to study.

I am enclosing a copy of the family coat of arms and a photo of Antoine Tapin’s house in Neuville. I have another very old photo that has Antoine written on it. It’s very faint and impossible to copy. I doubt however of its authenticity. I will check it out. Someone must have given it to my father on a trip to Neuville, but there is no clue to the giver’s name.

I am sure that there are a few errors here and there. I don’t have very much practice of the English language and since I moved to Sherbrooke, I have been losing it a bit year by year. It has been a good exercise.

Thanks for the fifteen dollars. It was not really necessary. I will put it on ice for a bottle of wine for our proposed lunch if ever you’re in Sherbrooke.

Hoping to hear from you soon and the very best to your family. Yours truly and newly found cousin,

Michel Tapin
56 Chemin St-Jacques
St-Elie d’Orford
Quebec Canada
Job 2SO
Telephone 819-346-6894

Tapin Family Genealogy

Antoine Tapin’s house in Neuville, Quebec, Canada

I.  Antoine Tapin – Baptized in 1646, son of Toussaint Tapin and Marie Gendron of St. Nicholas Poiret, Eveche (Bishopric) of Maillegais Au Poitou. Antoine married in Quebec on Nov. 4, 1669. Jeanne Magdelain, daughter of Jacques Magdelain and of Marguerite Roullel of St. Jean deParis. They both died at LaPointe Aux Trembles. Antoine on Feb. 3, 1712, and Jeanne on Sept. 23, 1716.

From this marriage were born:

  1. Tapin, Rene – Baptized on Nov. 1, 1677
  2. Tapin, Jean – Baptized on Nov 9, 1679

II. Rene Tapin– Married to Marie Louise Loriot, Nov 4, 1698, at LaPointe Aux Trembles. Marie Louise baptized in 1678. Rene buried April 2, 1714. Marie Louise buried – unknown.

From this marriage were born:

  1. Marie Jeanne – October 13, 1699. Married to Jeane Francois Dolbec at St. Augustine on August 26, 1719.
  2. Marie Francois – May 3, 1702. Buried Jan 12, 1703
  3. Catherine – June 25, 1704. Married to Jean Petit at St. Foye on Jan 4, 1727.
  4. Jean Baptiste – April 17, 1706
  5. Louis Joseph – March 29, 1708
  6. Marie Genevieve – April 20, 1711
  7. Marie Charlotte – Baptized May 13, 1714 (Born after Rene’s death). Married to Fancois Vermer at St. Augustine on January 20, 1738

Tapin, Jean – Baptized in 1683 on June 17, 1705. Married to Genevieve Berard.

III. Louis Joseph Tapin– Married to Marie Jeanne Sevigny on Dec 1, 1730, at Quebec. Louis Joseph buried in Quebec on Jan 7, 1781. Marie Jeanne was baptized in 1703.

From this marriage were born:

  1. Louis Joseph Tapin. (Born after father’s death). Baptized Sept 7, 1731. Note: Marie Jeanne was married to Andre Blaise on Feb 17, 1734, at LaPointe Aux Trembles.
  2. Jean Baptiste – Baptized on April 17, 1706. Married on Jan 29, 1731, to Marie Frechet. Baptized in 1706.

IV. Jean Baptist Tapin– Baptized on April 15. 1706. Married on Jan 29, 1731, to Marie Frechet. Baptized in 1706,

From this marriage were born:

  1. Marie Joseph – Baptized Nov 17, 1731. Buried Dec 7, 1731, at St. Augustin.
  2. Marie Genevieve – Baptized Sept 18, 1733. Married to Michel Gindral in 1758.
  3. Angelique – Baptized Sept 17, 1735. Married to Francois Henry on Nov 27, 1752. Buried April 13, 1754, in Quebec.
  4. Jean Baptiste – Baptized April 15, 1737. Buried May 17, 1794
  5. Marie Charlotte – Baptized March 5, 1739, at LaPointe Aux Trembles
  6. Marie Joseph – Baptized on Feb 7, 1741. Was first married to Jean Nicholas Julian on Jan 27, 1772 and then to Jean Baptiste McCarthy on Aug 29, 1791 and then to Jonathan Hart. She was buried on July 12, 1830.
  7. Augustin – Baptized Oct 9, 1742. Buried May 16, 1744
  8. Louis – Baptized March 17. 1745
  9. Marie Rose – Baptized in 1746. Married first to Antoin Montmigny and then to Ambroine McCarthy on Jan 31, 1792

IV. Louis Joseph Tapin– Baptized Sept 7. 1731. Married on Feb 14, 1752, to Marie Anne Goulet. Baptized in 1727 at LaPointe Aux Trembles.

From this marriage were born:

  1. Jean Baptiste. Baptized on May 8, 1757
  2. Charles – Baptized on March 24, 1761
  3. Francois – Baptized on Nov 15, 1774


V. Joseph Tapin – Married to Esther Moisan in 1782 at St Augustin

From this marriage were born:

  1. Elizabeth – Baptized on March 8, 1783 at St. Augustin
  2. Louis – Baptized on Aug 26, 1784
  3. Francois Xavier – Baptized on Dec 3, 1786
  4. Dtienne – Baptized on Feb 25, 1789
  5. Augustin – Baptized on Aug 16, 1793

VI. Louis Tapin – Baptized on March 17, 1745. Married to Francois Rognan in 1785 at St. Augustin

From this marriage were born:

  1. Nicholas – Baptized Sept 10, 1786, at St Augustin
  2. Michel – Baptized?
  3. Jean Baptiste – Baptized April 3, 1791, at LaPointe Aux Trembles

VII. Jean Baptiste Tapin – Married in 1826 at LaPointe Aux Trembles to Marie Emelie Angers. He was buried on Sept 18, 1871.

From this marriage were born:

  1. Felecite Eloise – Baptized on Sept 7, 1827
  2. Nemesis – Marie Marie Emelie (error of name by priest). Baptized on March 22, 1829
  3. Alfred – Baptized on July 17, 1830
  4. Serphie – Baptized on March 3, 1832
  5. Hercule – Baptized on Nov 28, 1833
  6. Eleza – Baptized on Nov 1, 1835
  7. Ildevert – Baptized on Jan 26, 1840
  8. Emelie – Baptized on Jan 26, 1841
  9. Artheemise – Baptized June 26, 1841
  10. Telesphore – Baptized on March 5, 1848

    Joseph Tappa (1847-1911) Son of Louis Joseph Tapin & Susan Johnston. Named was changed from Tapin to Tappa from 1851-1861. S Plantagenet, Prescott County, Ontario

VIII. Hercule Tapin – Baptized on Nov 28, 1833. Buried on Jan 16, 1906. Married to Josephine Robitaille

From this marriage were born:

  1. Marie Arthemise Emellie – Baptized on May 25, 1858. Married to Jeanne Baptiste Hout in 1879. She died May 20, 1934.
  2. Hercule Tapin married Sliza Renaud date unknown. She died on May 29, 1895

From this marriage were born:

  1. Emma – Born on Sept 8, 1865. Died on Feb 5, 1933
  2. Phillip – Born on Jan 20, 1867. Died on Dec 31, 1949
  3. Laura – Born on Nov 29, 1869. Died on June 30, 1956
  4. Lawrence – Born on April 16, 1871. Died on June 30, 1956
  5. Arline – Born on Oct 19, 1875. Died on Jan 4, 1923
  6. Joseph – Born on April 4, 1878. Died on June 3, 1945
  7. John – Born on Dec 4, 1879. Died unknown
  8. Clara & Delia (twins). Born Aug 27, 1881. Clara died on Sept 16, 1952. Delia died?
  9. Thomas – Born on Feb 7, 1883. Died on Feb? 1945

IX. Phillip Heliodore Tapin – Born on Jan 20, 1867. Died on Dec 31, 1949. Married to Delia Vezina. Born on March 5, 1870. Died on March 3, 1958

Phillip Heliodore Tapin & Delia Vezina (my grandparents)

 

 

 

 

 

 

 

From this marriage were born:

  1. Joseph Clarence – Born on March 28, 1899. Died same day.
  2. Ethel Loretta – Born on April 24, 1900. Died on July 16, 1960
  3. Eunice – Born on Oct 22, 1902.
  4. Gardeline – Born on Dec 3, 1905
  5. Thomas Phillip – Born on Feb 24, 1907. Died on April 12, 1986
  6. Delia Edith (later changed to Edith Delia). Born on Feb 20, 1912. Died on June 1, 2007
  7. Gertrude Dorine – Born on Dec 28, 1914. Died on Oct 31, 1999

X. Thomas Phillip Tapin married Angela Raubolt on Oct 28, 1944

 

 

 

 

From this marriage were born:

  1. Mary Noel – Born on Dec 25, 1945. Married Monte Nichols on June 1969
  2. Julie Ann – Born on Sept 1, 1953. Married William David Lusk on Nov 25, 1977
  3. Thomas Phillip – Born on Aug 22, 1954. Died on Nov 25/26, 2003
Julie, Tom Sr, Angela, Tommy, Mary Noel Tapin
Thomas P. Tapin, Sr.
Angela R Tapin

 

 

 

 

 

Julie Ann Tapin Lusk Family Tree (Lots more of these charts are available for many more generations)

 

Alternate Nostril Breathing: Nadi Shodhana

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Alternate nostril breathing, also called Nadi Shodhana or Nadi Suddhi, creates a sense of physical, mental, and emotional well-being. It is done by alternating nostrils while breathing. Doing so balances right and left-brain integration, promotes mental clarity, and whole brain functioning. It can relieve headaches and sinus problems. It calms emotions and fosters feelings of deep inner contentment and balance. Due to its soothing effect, it is ideal preparation for deep relaxation or meditation.

Time: 2 minutes of daily practice. Increase gradually to 10 minutes or longer

The nadis (pronounced NAH-deez) are the non-physical nerve channels within the body.  The nadis deliver prana, the life force, throughout the body.  While there are thought to be over 72,000 nadis that travel throughout the body, there are three primary ones that run along the spine.  Alternate nostril breathing balances these nadis.

  • The ida (pronounced EE-dah) is energetically to the left of the spine and is activated by the exhalation. It is associated with the receptiveness, intuition, and passivity.
  • The pingala (pronounced pin-GAH-lah) is activated by the inhalation and is energetically on the right. It is associated with activity, logic, and objectiveness.
  • The sushumna (pronounced sue-SHOOM-nah) is the central channel. It is activated by the gap between breaths. It is linked with wisdom and the balancing of our active and receptive nature.

The first step to the practice is to learn the proper hand position to aid in the alternation of the breath. Two hand positions (mudras) are offered.  Both are effective. Try them both to find out which feels easier for you. Take a few minutes to get used to switching between nostrils with the hand positions before adding the breathing patterns.

Vishnu Mudra

The first way, named Vishnu Mudra, is to take your right hand and bend your index and middle fingers toward the palm. Your thumb, ring, and pinky fingers are upright. Next, get used to gently closing your right nostril first with your thumb, and then release the thumb and close your left nostril with the ring finger of your right hand. Switch back and forth until it feels smooth.

 

Nasagra Mudra

Nasagra Mudra is another hand position that can be used. Begin by making the peace sign with your right hand. Next, bring your pointer and middle fingers together and then release your thumb. Place the pads of your index and middle fingers in the center of your forehead or between your eyebrows and then use your thumb and the knuckle of your ring finger to alternately close and release your nostrils.

 

The rhythm of the inhalation to the exhalation is usually uneven at first.  With practice, it will smooth out so they become equal in length. When this is easy for you, begin slowing the exhalation down so that it becomes longer than the inhalation until eventually the exhalation is about twice as long as your inhalation.   More breathing ratios are below.  Maintain alertness of your breath instead of breathing mechanically.

Process

While either hand position can be used, the Vishnu Mudra is used to describe the pattern for the sake of clarity. The pattern alternates nostrils after each inhalation like this:  Exhale – inhale / change nostril / exhale – inhale / change nostril, etc.

Here’s how to practice one round of alternate nostril breathing:

  • Come into a comfortable seated position with your spine erect.
  • Form your fingers of your right hand into Vishnu Mudra by curling your index and middle fingers into your palm, straighten the ring and little fingers, and place your thumb against your right nostril.
    1.  Gently exhale and then inhale through your left nostril.
    2. Close the left nostril with the ring finger.
    3. Release the thumb. Gently exhale and then inhale through the right nostril.
    4. Close that nostril with the thumb and continue with step 1.
  • In other words, repetition is done by alternating nostrils after each inhalation.
  • Begin practicing for two minutes and gradually, very gradually, increase to ten minutes.  Avoid strain or force.

Breathing Ratio Variations for alternate nostril breathing:  Take your time with these ratios.  Never rush.  Do not force or strain.  Do not use breath retention if you have hypertension or other cardiac conditions.

The examples given are to the count of 4. This can be adjusted to 3, 4, 5 or 6 depending upon your comfort level. Count by silently saying Om 1, Om 2, Om 3, Om 4, etc.

  • Ratio of 1:1 – Develop breath control so that the inhalation and the exhalation are exactly the same length of time. Inhale for the count of 4. Exhale for 4. . Do not proceed until perfected.
  • Ratio of 1:2 – Double the length of the exhalation. Inhale for the count of 4. Exhale for 8. Do not proceed until perfected.
  • Ratio of 1:2:2 – Addition of breath retention. Inhale to the count of 4. Hold the breath for 8. Exhale for 8. Do not proceed until perfected.
  • Ratio of 1:4:2 – Inhale to the count of 4. Hold 16. Exhale 8. Do not proceed until perfected.
  • Ratio of 1:4:2:3 – Inhale 4. Hold 16. Exhale 8. Hold the exhalation 12. Do not proceed until perfected.

Note:  Alternate Nostril Breathing was adapted and reprinted with permission from Julie Lusk’s books

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