# 82 Now is the time

Happy Fun Friday, Today’s breath is:   Skull shining Kapa-la-bhati Pranayama          Which: Energizes and improves circulationHere’s how to do it: Kapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly (between the pubis and navel), which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs. If at any time you feel dizzy, stop doing this breath and go back to your regular breathing. Focus on your lower belly. Many beginners aren't able to isolate and contract this area. If needed, cup one hand lightly in the other and press them gently against your lower belly.Now quickly contract (or pump your fisted hands against) your lower belly, pushing a burst of air out of your lungs. Then quickly release the contraction (or your hands), so the belly "rebounds" to suck air into your lungs. Pace yourself slowly at first. Lets Repeat this 10 times at about one exhale-inhale cycle every second or two. As you become more adept at contracting/releasing your lower belly, you can increase your pace to about two exhale-inhale cycles every second. Imagine the exhale sweeping out or "brightening" the inner lining of your skull.Continue to do this breath while I give you your morning nudgeToday’s nudge is:  Now is the timeNo excuses. Now is as good a time as any. Whatever it is that you have been putting off, stop making excuses and just do it. Now. Need to be more healthy? Start now. Need to quit bad habits, stop NOW. Not tomorrow, not next month, NOW. Just do it and commit to it. Whatever it is that you need to do to make a better version of yourself you can literally start doing NOW! It takes that first step and then you just keep reminding yourself that you are making that change now. No looking back! Now is the time!Let’s repeat this three times: Now is the timeNow is the timeNow is the timeHave a great Fun Friday!Support the show