Support And Transform Your Health With Yogic Breathing

Proper breathing can transform a person’s physical, psychological, mental and spiritual health.  It is one of the most potent stress reducers for everyday life stressors.

Proper yogic breathing re-establishes the psychological (mental health),  neurological (nerve and brain),  immunological (immune health) and endocrine (hormone) equilibrium.  It saturates the tissues with oxygen, eliminates carbon dioxide and toxins. It induces mental and physical relaxation by activating the parasympathetic system, gently massages the abdominal viscera and enlivens the whole being with the most important life force, oxygen.

Key Points about Yogic Breathing:

  • While performing breathing exercises, keep the whole body relaxed and spine erect.
  • Can practice at any time (except with a full stomach). 
  • It is especially useful to practice when feeling tired, nervous or anxious.
  • Can practice in fresh air, while walking, sitting or lying down.
  • The whole process of inhalation, exhalation and holding the breath should be done in a smooth, continuous, rhythmic movement, like a wave.
  • Generally better to practice only one pranayama technique at a time
  • Should avoid most of these exercises if you have low blood pressure or dizziness
  • Do not practice right after eating a meal. 

 

yogic breathing - alternate nostril breathing

 

How to Inhale for Yogic Breathing

Slowly inhale, filling the lower abdomen by pushing the diaphragm downwards (should see and feel the abdomen rise), then expanding the rib cage sideways, and finally pushing the collarbone upwards.  Then hold the breath without exhaling for a few seconds or as long as you can.

 

How to Exhale for Yogic Breathing

Exhalation begins with the abdomen being drawn in, then the ribs contracted, and finally, the collar bone lowered, thus completely emptying the lungs.  Then hold the breath without inhaling for a few seconds or as long as you can.

 

Breathing Techniques

1. Alternate Nostril Breathing:

Helps calm the nerves. In this technique, you will breathe in and out through one nostril, alternating them between each cycle. 

Note: While closing your right nostril, use the thumb of the right hand to press down on the right nostril.

While closing the left nostril, use the index finger of the right hand to press down on the left nostril. (Vice versa if left-handed).

  • With your thumb, close your right nostril, then inhale deeply through the left nostril
  • Switch fingers, use your index finger to close your left nostril, then exhale through the right nostril
  • Inhale through the right nostril, still keeping your left nostril closed.
  • Switch fingers, use your thumb to close your right nostril and exhale through your left nostril.
  • Repeat the above cycle. **Right thumb always closes the right nostril and the right index finger always closes the left nostril.

2. The Solar breath

This technique is stimulating and warming to the body. The technique is similar to Alternate breathing.  It is contraindicated in heart disease, hypertension, epilepsy, hyperthyroidism, peptic ulcer and heartburn.

*While closing your right nostril, use the thumb of the right hand to press down on the right nostril.

*While closing the left nostril, use the index finger of the right hand to press down on the left nostril. (Vice versa if left-handed).

  • With your thumb, close your right nostril, then inhale deeply through the left nostril
  • Switch fingers, use your index finger to close your left nostril, then exhale through the right nostril
  • Breath in through the left nostril and breathe out through the right nostril
  • Repeat cycle for six to ten breaths

3. The Lunar breath

This technique is the opposite of the Solar Breath technique. It is contraindicated in people with depression, mental health issues, and indigestion.

*While closing your right nostril, use the thumb of the right hand to press down on the right nostril.

*While closing the left nostril, use the index finger of the right hand to press down on the left nostril. (Vice versa if left-handed).

  • With your thumb, close your right nostril, then inhale deeply through the left nostril
  • Switch fingers, use your index finger to close your left nostril, then exhale through the right nostril
  • Breath in through the left nostril and breathe out through the right nostril
  • Repeat cycle for six to ten breaths

4. Ocean’s Breath:

Another technique to help calm the mind. Can be used to help settle thoughts when agitated, frustrated or angry. This technique should be avoided if you have low blood pressure.

  • Start with inhaling deeply
  • Exhale through your nose with the mouth closed. Contract the throat muscles as you are exhaling. 
  • Exhales should sound like Ocean waves.

 

5. The Cooling Breath:

This technique is used to decrease pain, heat and inflammation in small areas of the body such as the head, neck and stomach. This technique should not be performed if you have asthma, bronchitis or constipation.

  • Curl tongue lengthwise while making an O with your lips and inhale through the fold.
  • Close mouth and hold breath for a count of eight.
  • Exhale through the nose.
  • Repeat for eight breaths
  • Gently rub the area of pain.

 

6. The Hissing Breath:

This technique is used to decrease pain, heat and inflammation in small areas of the body such as the head, neck and stomach. This technique should not be performed if you have asthma, bronchitis or constipation.

  • Smile big with lips apart and teeth together, now inhale through the teeth while making a hissing sound.
  • Hold your breath for eight count
  • close lips and exhale deeply through the nose

 

7. The Humming Breath:

Helps calm the mind especially to prevent anger. Helps decrease headaches. 

  • To be practiced in a seated position only
  • Close both ears with your index fingers
  • Inhale deeply through the nose
  • Exhale with mouth closed but while making a high-pitched humming sound.

 

8. Active Yogic Breathing

This is a good technique to practice while taking a few minutes during your work hours. 

  • Walk at a moderate pace
  • Take long, slow, deep breaths in and out through the nose.
  • In your mind, count the number of steps it takes for each inhale and exhale.
  • Increase the steps with time as you practice more
  • The goal is to take ten steps (moderate pace), per one cycle of inhale and exhale.

 

Resources:

https://www.himalayanyogainstitute.com

https://yogainternational.com

https://kripalu.org

 

YOUR GO-TO SOURCE FOR:

See More

>

This website uses cookies to ensure you get the best experience on our website.

Send this to a friend