1. Raj Inder K. Khalsa, MSN, RN, FNP-C
BreatheExperience
Raj Inder K. Khalsa, MSN, RN, FNP-C

2. Bio Raj Inder K Khalsa, MSN, RN, FNP-C
Nurse practitioner for 14 years, primary care family practice. Nurse educator, prelicensure program 6 years
Previously RN for 20 years
Lifetime practitioner and teacher of Kundalini yoga and meditation

3. Abstract
NM Board of Nursing - chronic pain patients encouraged to try alternative modalities for management of their pain.
Chronic pain patients were required to take a “Breathe Experience” class monthly.
Patients practiced supervised “Breathe Experience ” monthly and were encouraged to practice with handouts at home
Pain Scale (1-10) before and after to measure pain and stress level.
Results – 100% of patients showed either a reduction in pain or stress, or both.

4. Basic Breath Series Left nostril breathing for 3 minutes.
Block off right nostril and breath long and deep through the left nostril.
Left nostril breathing activates the parasympathetic nervous system to “rest & digest” and is useful to do before going to sleep at night, or experiencing stress.
The Yogi Bhajan Library of Teachings – Basic Breath Series

5. Basic Breath Series Right nostril breathing for 3 minutes
Block off the left nostril and breath long and deep through the right nostril.
Right nostril breathing activates the sympathetic nervous system and increases alertness.

6. Basic Breath Series Alternate nostril breathing for 3 minutes
Block off the left nostril inhale deeply through the right, then block the right nostril exhale through the left nostril.
Inhale left then exhale right, and continue.
Brings balance to the sympathetic and parasympathetic nervous systems.

7. Breath of Fire Increase plasticity of nervous system to stress
A rapid, rhythmic and continuous breath, much like a panting dog but through the nose.
Breath of Fire is powered by the navel center – 3 minutes
the exhale is powered by pulling the navel back toward the spine and the inhale comes automatically
The Yogi Bhajan Library of Teachings – Breath of Fire

8. Basic Spinal Energy Series
Kundalini Yoga – Basic Spinal Energy Series Beginners
Can be done in a chair
Sit with spine straight and begin spinal flex, with hands relaxed in lap. Inhale flex forward, exhale relax back– 26 X
Sit straight in chair with hands on knees and begin flexing upper spine, inhale forward and exhale back – 26 reps
Spinal twist – hands on tops of shoulders or next to armpits and slowly twist the from left to right, inhaling left and exhaling right.
“The yogi Bhajan Library of Teachings – Basic Spinal Energy Series – Beginner”

9. Basic Spinal Energy Series
Bear Grip – Interlock the fingers at heart level and inhale left elbow up then exhale right elbow up. 26 X
Spine flex again, inhale flex forward and exhale relax back – 26X
Shoulder shrugs, inhale shoulders up to ears, exhale relax down – 26X
Neck rolls – slowly inhale and exhale while rotating neck, 5X

10. Basic Spinal Energy Series
Bear Grip – Interlock fingers at throat level, inhale and pull arms apart while holding tight and hold breath for 10 seconds, exhale and hold breath out for 10 seconds
Raise interlocked hands above head, inhale pull the hands apart while resisting and hold breath 10 seconds and exhale and hold breath out.
Repeat the cycle 2 more times.

11. Basic Spinal Energy Series
Sat Kriya – a fundamental Kundalini Yoga Kriya – to increase awareness and intuition, by moving the energy from the lower chakras or energy centers to the upper chakras.
Sit with a straight spine
Interlace the fingers over the head with the arms stretched straight up.
Thumbs crossed, men right thumb over left, women opposite
Chant “SAT” and pull the navel point in and up and chant “NAM” and relax the navel point.
Continue for 3 minutes
To end – Inhale deeply pull the rectum, kegal muscles and navel, in and up and stretch the spine up from the base to the top of the head, while also pulling the arms up.
Exhale continue to pull up. Inhale and relax the arms down and rest for 2 minutes lying down on back.

12. Meditation – Kirtan Kriya Yogi Bhajan Library of Teachings
Kirtan Kriya – the most researched Kundalini Yoga Kriya ( Harvard Medical School – Sat Bir Singh Khalsa)
Improves memory in dementia if done 30 minutes daily
Mantra – Sat Nam (truth is my identity) – Sa, Ta, Na, Ma
Visualization – green light coming in the top of the head, making an L shape and going out the “3rd eye point” or the space between the eyebrows

13. Meditation – Kirtan Kriya Yogi Bhajan Library of Teachings
Mudra – sit straight, with hands relaxed on knees.
When chanting “Sa” press the 1st finger (pointer) to the thumb
Chant “Ta” press the 2nd finger to the thumb
“Na” press the 3rd finger to the thumb
“Ma” press the pinkie to the thumb
Repeat for 11 minutes
2 minutes aloud, 2 minutes whispering, 3 minutes silently, 2 minutes whispering, and 2 minutes aloud.
To End – Inhale stretch arms overhead and shake arms out and exhale and relax.