focus the mind + help depression
+ raise IQ + eliminate anger
Sit in a comfortable position with the spine straight and chin slightly tucked. Elbows relaxed and back a little, bring the hands up to shoulder height and make “peace” hands (index and middle finger up, ring and pinky fingers held down by thumb). Eyes are closed.
Open + close the middle (Saturn) and index (Jupiter) fingers together, ~1-2 seconds per cycle. Continue this movement while you breathe slow and deep through the nose. Imagine bringing the planets Saturn and Jupiter together and apart with your fingers. 8 minutes.
When the timer goes off, continue the movement, and now match your breath (still with the nose): inhale fingers open, exhale closed. 2 minutes.
The timer will go off again - spread the index and middle fingers super wide and keep them locked open. Make the mouth into an “O” shape and breathe a fast, powerful, diaphragmatic breath in and out through it. 1 minute.
On the final timer, inhale fully through the mouth, squeeze every muscle in the body tight, and hold this breath + tension for 10 seconds. Exhale powerfully through the mouth. Repeat again for 10 seconds, then relax. You can repeat this inhale + squeeze one more time if it feels good. Don’t jump up and do anything right after this one! Just chill for a few minutes. :)