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DAY 27 Restorative Pranayama (4-7-8 breath work) | illuminate 30-day challenge 2026

Welcome to Day 27 of the 30-day challenge. For today's session, we will practice pranayama in a supported lying position. The focus is resting into the senses and the breath as a place of restoration and grounding. The practice gently builds into the breath practice 4-7-8, which helps with anchoring the mind and nervous system regulation. Practiced in a lying rather than a seated position makes this particularly restorative. Hope this practice brings you some ease and spaciousness. Props: 2 blocks & a bolster or cushions.

January 26, 2026

By Paula Lay

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Illuminate 30-day challenge,

20-30min

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Gabby S

16 days ago

That was lovely, had to concentrate so as not to drift off (too often) but so restful and soothing. Thank you 🙏

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Paula

12 days ago

Some days drifting off might be exactly what we need. Lots of love, p xox

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Claudia M

22 days ago

I’ve had a bit of an anxious day today, so I try and practice more breath-work and meditation in order to learn how to let go of thoughts and shift my focus. While I am not perfect, it made me feel empowered to have tried. Thank you for this practice and all your practices really. 🩷

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Paula

19 days ago

Thank you for sharing Claudia and making the time to practice, such a lovely reflection xox

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Chris E

a month ago

Today was my third try not to fall asleep. I had a nice siesta again.

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Paula

a month ago

Absolutely fine, sleep is sometimes exactly what we need! xx

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dianella 白立

a month ago

Your words are so soothing this morning. Thank you.

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Paula

a month ago

Thanks Dianella, I'm really glad xox p

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tan

a month ago

Only 3 more illuminate practices left... I kept drifting off from the breath counts until I focussed on them on my own. I have been loving the daily quotes with your emails, and I ordered The Mirror of Yoga by Richard Freeman. It arrived today. Looking forward to reading it.☮️💖

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Paula

a month ago

Yes not long to go now! I'm so glad you got this book Tan, it is one of my favourites (Richard speaks so eloquently and poetically about yoga) xox 🩷

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Nell MD

a month ago

This was a great way to rejuvenate mid-day. Thanks Paula

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Paula

a month ago

I'm so glad Nell xx

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carol S

a month ago

Thanks PAula. REally enjoyed that. Just wondering if the breath out for the count of 8 should be out of the mouth rather than through the nose?

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Paula

a month ago

Hi Carol, thank you. Yes this practice is usually done by exhaling out through the mouth, however I have guided a variation exhaling out through the nose which results in a slower exhale -however please feel free to exhale out through the mouth if this feels better for you xx

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