# Morning Pranayama: Energizing Breathwork Meditation | Positivity > Source: https://positivity.org/meditations/morning-pranayama-breathwork ## Energizing Breath: Morning Pranayama Practice Sit upright in a chair or on the floor. This practice involves active breathing techniques, so keep your spine tall and your chest open. Rest your hands on your knees. Close your eyes. [pause] Begin with three natural breaths to center yourself. [breathe] [breathe] [breathe] We'll start with Kapalabhati, or "skull-shining breath." This is a rapid exhalation technique that clears the mind and energizes the body. You'll make short, sharp exhales through your nose by contracting your abdominal muscles, and allow the inhales to happen passively. Think of it like pumping a bellows — the exhale is active, the inhale is automatic. [pause] Let's try a slow round first. Exhale sharply through your nose — huh — feel your belly snap inward. Let the inhale happen naturally. Again — huh. And again. Find a steady rhythm. [pause] Now let's do a round of 20 at moderate speed. Follow my count. Start now: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 — keep going — 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Stop. [pause] Take a deep, slow breath in and hold it for a moment. Feel the tingling energy in your skull, your face, your whole body. And exhale slowly. [breathe] Notice how you feel. More awake? A slight buzzing? This is prana — life energy — being activated. Let's do one more round, slightly faster. 30 pumps this time. [pause] Begin: sharp exhales, passive inhales. Keep a steady rhythm. Go at your own pace. 30 pumps. [longer pause] Stop. Deep inhale... hold... feel the energy coursing through you... and exhale slowly. Rest in the aliveness you feel. [longer pause] Now we'll practice Nadi Shodhana — alternate nostril breathing. This balances the left and right hemispheres of the brain, creating clarity and equilibrium. Use your right hand. Place your thumb gently on your right nostril and your ring finger on your left. Index and middle fingers rest on your forehead or curl inward. [pause] Close your right nostril with your thumb. Inhale slowly through your left nostril for four counts. [pause] Close your left nostril with your ring finger so both are closed. Hold for four counts. [pause] Release your right nostril. Exhale slowly through the right for four counts. [pause] Now inhale through the right nostril for four counts. [pause] Close both. Hold for four. [pause] Release the left. Exhale through the left for four. That's one complete cycle. [pause] Continue on your own for five more cycles. Inhale left, hold, exhale right, inhale right, hold, exhale left. Keep the pace slow and steady. [longer pause] [longer pause] Release your hand and let both nostrils breathe freely. Notice the quality of your mind now. There's often a striking clarity that follows Nadi Shodhana — a sense of balanced alertness, like a tuned instrument. [pause] Now sit in meditation for a few minutes, riding the wave of this awakened energy. Your body is alert, your mind is clear, your nervous system is balanced. This is the ideal state to begin your day. [longer pause] Set an intention for today. Let it arise from this place of clarity. What quality do you want to embody? What energy do you want to carry? Hold that intention in your heart. [longer pause] Take three final breaths. Each one seals your intention and your energy for the day ahead. [breathe] [breathe] [breathe] Open your eyes. You are awake, alive, and ready. 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