In this guided session for day 3 of the Beginners Breathing Challenge, Badrinath Gella introduces the significance of breath, emphasizes proper posture, and leads participants through a series of breathing exercises. The video starts with a reminder of the essential role of breathing and a call to attention. Viewers are instructed to sit comfortably with an erect spine, aligned shoulders, and a forward‑facing chin. The session revisits the previous day’s 6‑second inhale/6‑second exhale rhythm, then progresses to a 9‑second inhale/9‑second exhale pattern, with a secondary speaker counting the breaths. After the 9:9 practice, Badrinath adds a new element called kumbhaka— a three‑second inhale, three‑second hold, and three‑second exhale—demonstrated with repeated counts. Throughout, he encourages mindfulness of lung expansion, diaphragm movement, and the sensations of breath, urging participants to keep the practice gentle and not exaggerated. The video concludes with guidance to practice each technique for about five minutes, twice daily (morning and evening), stressing that benefits arise only from consistent implementation, not passive watching.
Chapters
Namaste, welcome to the day 3 of beginners breathing challenge. Without food we can live for 22 days, without water we can live for 2 days, but without air, without breath, how long can you live? Not even 2 minutes. So that is the power of breath. Breathing is a function which is happening from our birth until our death. So it's most used system in our body. It's very, very important for us to take care of this breathing and bring attention to this breathing and correct our breathing patterns and use maximum benefits we are— we can get through this breathing. So that is the reason I have started this beginner's breathing challenge. This is just to introduce you to the Ocean of breathing. So I hope you are following all my videos. Let us see what I have for you on day 3. So as every time, make sure you are sitting in a comfortable position. If you are not, if you cannot sit on the mat, you can also sit on the chair and practice it. Spine should be erect, shoulders in one line, chin perpendicular and looking forward. So let's repeat yesterday's practice, and today I am going to introduce 9:9 breathing. Inhale for 9 counts and exhale for 9 counts. Okay, so let us see. So let's repeat yesterday's one, and then we go with the 9:9 breathing. Sit comfortably, close your eyes. Inhale for 6 counts and exhale for 6 counts. Let us begin.
Your spine should be straight. Your head is straight. Relax your shoulders and neck. Focus on your breathing. Bring your attention back to your breath. Try to understand the process of your breathing. Understand the expansion of your lungs, movement of your diaphragm, movement of your chest and abdomen. Slowly take your awareness inwards. Relax your efforts and open your eyes.
Great!
I have a surprise for you. We are already in halfway to our challenge, so I am going to add one more practice for you, a small surprise. So keep your spine erect. Now I am introducing another topic called kumbhaka. Which is like holding the breath. We are going to inhale for 3 counts, hold the breath for 3 counts, and exhale slowly for the 3 counts. Is it interesting? So let's see. Spine erect. Now I am keeping my eyes closed to explain you. Inhale, 1, 2, 3.
Hold, 1, 2, 3. Exhale, 1, 2, 3.
Again, we'll be repeating it. So let us close our eyes, back straight, neck straight. Observe your breath.
Repeat for 3 more times. Inhale slowly and completely, hold your breath for 3 seconds, and exhale slowly, as slow as possible. Do not exaggerate your breath.
Breathe softly.
Inhale softly and exhale softly. Your body is relaxed. With every inhalation, take positivity and happiness.
With every exhalation, release your stress, worries, tensions.
And slowly relax your efforts, keeping your eyes closed. Observe the changes And open your eyes. I hope you found valuable.
And again, practice this in the morning and evening before we go for the day 4 practice.
Okay, so at least practice for 5 minutes each technique. You can practice for 5 minutes. If you don't have time, complete techniques, all the techniques you can practice in 5 minutes so that you will get benefits. By just watching this video, you are not going to benefit anything. Only when you implement this, when you practice this, you are going to benefit. I hope you are practicing along with me. Thank you. Namaste.
