In this guided video, Badrinath Gella introduces Day 4 of a beginner breathing challenge focused on prolonged exhalation. He begins by emphasizing the intrinsic link between breath and mental state, noting that emotions such as anger or stress speed up breathing while calmness slows it. After a brief review of the previous day’s 3‑3‑3 breathing cycle (inhale‑hold‑exhale for three counts each), he transitions the practice to a six‑count rhythm, allowing participants to inhale for six counts and hold for as long as comfortable. The core technique introduced is a 3‑to‑6 ratio: inhale for three counts, exhale for six counts, thereby lengthening the exhalation. Gella explains that a slower, longer exhale activates the parasympathetic nervous system, stimulates the vagus nerve, and promotes relaxation. He provides step‑by‑step guided counting, advises a straight spine, closed eyes, and mindful observation of the breath’s expansion and contraction. The session concludes with encouragement to practice twice daily for at least five minutes, a reminder that these exercises build lung capacity for more advanced pranayama, and a call to subscribe for future videos.
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Namaste. Welcome to the day 4 beginners breathing challenge. Breathing is the foundation of life. It is the first thing we do and the last thing we do when we are leaving this planet. So the breathing is happening throughout the life. But have you ever gave an attention how your breathing is connected with with your mental state. Because when you're emotional, when you're angry, when you're stressful, your breathing goes fast and rapid. When you're normal, your breathing is normal. With every change happening in your life, your breathing also changes. Next time, whenever you have time, whenever you have awareness, observe your breathing pattern. Whenever you are angry, whenever you are stressful, when you're happy, when you are going for a vacation, how the breathing patterns are changing. There is a strong connection between your mental state and your breathing. By just controlling your breath, you can control your mental state. So let us begin the day 4. That is why I have started this. I want everyone on this planet to start understanding the breathing. And practicing a simple breathing technique and integrating into their life. So let us begin. Let us revise yesterday's practice one time, and then I am going to introduce the new practice for today. So the first thing we'll do, because we came into the holding the breath, so 3-3-3. Inhale for 3 counts, hold for 3 counts, and exhale for 3 counts. Let us begin. Spine erect. Inhale slowly.
Now we are going to increase the count to 6. Inhale for 6, hold as per your capacity. You do not need to hold for 6 counts. Basically, in this video I am going to mention 6 counts, but you cannot— if you cannot hold for 6 counts, hold as per your capacity. So there is no rule that you have to hold for 6 counts. Okay, so let us begin. Spine erect.
Repeat this for few more times. Inhale slowly, hold as per your capacity, and exhale slowly. Exhale as slow as possible. Exhalation is very, very important. Do it slowly. Observe your breathing, observe the changes with every breath, the changes in your body.
Observe the changes and slowly relax and gently open your eyes. So the concept today I am going to introduce is prolonged prolonged exhalation. So you have to exhale twice the inhalation. If you are inhaling for 3 counts, you have to exhale for 6 counts. So exhalation is very, very important function of our body. The more slow you exhale, the more relaxation you will find. It activates your parasympathetic nervous system, stimulates the vagus nerve, and has many more benefits. So let us practice this. Today's practice: inhale for 3 counts and exhale for 6 counts. Okay, again come to the breathing position. If you are sitting on the chair, it's completely fine. Sit on the chair and practice. Close your eyes.
Do it slowly, as slow as possible. Focus on your breath. Observe the expansion and contraction. And slowly relax your efforts. Keep your eyes closed. Observe the changes. And gently open your eyes. I hope you found this valuable. If you found this valuable, please subscribe to our channel for the— to motivate me to create more content like this. And also, I believe, I trust you that you are practicing along with me. We are about to end tomorrow So please practice this again in the morning and in the evening, at least for 5 minutes, so that you can train and you can perform tomorrow's video better. In case if you cannot able to catch along with me, do this for 2 days and join the next video. So train yourself and join the next video. First, we are training our lung muscles so that we can go for pranayama techniques, advanced breathing techniques. So as a beginner, it's very, very important for you to bring that consciousness to your breath, expand your lungs, train your lungs. I hope you're practicing along with me again. Thank you. See you tomorrow.
